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THE EASY, GYM-FREE C LUSIVE
WORKOUT THAT WILL... X

TORCH
FREE

E
2-WEEK

WH
ACCESS
TO THE

FAT APP
*CONDITIONS APPLY

FAST WEIGHT
LOSS THAT
ACTUALLY
WORKS
ELSA
p82

HEALTHY
PATAKY
Exactly How She Got
WEEKNIGHT
DINNERS p115
This Bangin’ Body!

THE NEW
PROBIOTIC
SKINCARE
Why It's Got Experts And
Beauty Insiders Buzzing

BUILD
YOUR
BEST
20
SIMPLE WAYS
TO BOOST
YOUR MOOD
BUTT
The Lazy Glute
(HELLO ENDORPHINS!)
Wake-Up Guide

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 C RU
R U E LT Y AW
WAA RD
RD
VE
EGGA N
FR
F REE WINNING
 contents

66 Whatever
your
workout,
we’ve got
your
wardrobe
covered

124
Get on board with the
magic of mushrooms
April

DISCUSS LIFE ETC FEATURES FOOD HUB

13 The latest health 41 Lurking 66 The 2021 115 Dinner,
and wellbeing news for love athleisure edit reinvented
Dating detectives, Wardrobe picks for Revitalise mealtimes
BEST BODY this one is for you every workout – from
pilates to pool time
with vibrant recipes
from chef Khan Ong
23 Build your 44 Smashing it
best butt Breaking stuff is now 74 The evolution 122 4 ways
A peachy workout a stress outlet. Why of Elsa with kefir
for major glute gains are women lining up? Actor Elsa Pataky This gut-loving food
talks movement and is more versatile than
26 Find 46 Armchair finding your passion you think. Dig in!
your balance travel
Vaginal infections Soothe wanderlust 82 What baboons 124 Magic
are on the rise. Here’s from your couch. can teach us mushrooms
how to tackle them Inspo, right this way about weight loss Burger, risotto,
A lot, we promise! stir fry... this humble
28 Cycle like 50 The fur-baby Could the secret to vegie can do it all
a champ generation healthy eating lie in
Three top athletes Pets aren’t just cute;
share their tips for they offer a host of
the animal kingdom? REGULARS
getting on your bike health benefits, too 88 Push the limits 6 Meet the WH team
This workout ups the
32 Herbalicious 54 Good intensity and delivers 7 Editor’s note
ways to boost vibes only major health rewards
The expert guide 8 Ask us anything
your health
Intro these tiny-but- to creating a dreamy 94 When meat 112 Subscribe to WH
mighty nutrition sleep space. Night! goes green
stars to your plate We report on the rise 114 The winners’ list
BEAUTY of eco-friendly meat
34 The heart- BRIEF 100 20 science-
130 Our kinda girl
mind connection
Could this link be
57 The beauty backed hacks to
the key to managing
of bacteria boost your mood
your wellbeing?
Welcome to the
intriguing world of
probiotic skincare
64 Just dew it
From chatting with
your coffee guy to
getting out in nature 50 A dose
of puppy
love

Clever foundations
106 The problem
with perfect
that offer coverage One writer tries
and hydration to consciously
uncouple with
perfectionism

4 wom ens h ea l th .co m. a u AP RI L 2021

 64
Hydrating
foundations,
come at us!

On the
cover
PHOTOGR APHY: SEVAK BABAKHANI, ROBBERT KOENE, STOCKSY, STEVEN CHEE

78
88
82
74 116
58
24 100

66

5
getting it done
ne

O
c
MEet thE wH tEam Cover star
Elsa Pataky

To celebrate International Photography

Steven Chee
Women’s Day this month, we Styling
share who inspires us! Charlotte Stokes
Hair
Brad Mullins
Jacqui Mooney
Editor & Content Director Make-up
Sarah Tammer
Lucy E Cousins
Deputy Editor
Amanda McCourt
Art Director
Lisa Balemi-Hughes Debi Chirichella
Contributing Designer President
Kim St. Clair Bodden
Alex Davies SVP/Editorial
Features Editor & Brand Director
Chloe O’Brien
Iantha Yu Deputy Brands Director
“All the women Contributing Beauty Editor
Global Editions/
speaking up and Nikolina Ilic Editors-in-Chief
using their Digital Content Editor
CHINA
powerful Chen Ming
Jessica Campbell
collective voices Digital Content Writer “My mum with GERMANY
to make real Franziska Bruchhagen
Adam Williams her kindness, my
change.” JAPAN
Contributing Creative Director sister with her Kiriko Kagayema
resilience and the THE NETHERLANDS
Alistair Watchorn
Digital Imaging
fascinating Milou Turpijn
researchers POLAND
Aneta Martynów
and experts
SPAIN
Ian Brooks I’m privileged Mónica Martínez
Chief Executive Officer to interview UK
“Rosa Parks for her in this job.” Claire Sanderson
courage in refusing to Lloyd O’Harte
USA
give up her seat on a Executive Director Liz Plosser
bus for a white person, Ann-Maree Mulders
sparking the civil National Commercial Director
rights movement
Natalie Ward
in America and National Brand Manager
demonstrating that
a single act can have Rachel Sullivan
a profound and National Sales Manager
lasting effect.” Michelle Bayley
Marketing & Sales
Strategy Consultant
Published and distributed by
PHOTOGR APHY: SEVAK BABAKHANI, JAMES SENEVIR ANTE / THE COOP

Chris Mathews Paragon DCN Pty Ltd by

Sales Executive permission of Hearst Magazines,
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6
Fitspo, on tap
Last September, I did something
I never, ever dreamed would be
physically (or mentally) possible;
ran 62km in a 31-hour, non-stop
relay event, as the only female in a
team of six self-confessed exercise
extremists. And, to be honest, I
loved every single second of it.
Through two gruelling nights and
one full day, we pushed through
the pain cave and pounded the
same loop of Bondi (on repeat) until
we finally crossed the finish line
exhausted but totally triumphant
at 4am on September 7. For us, it
was unfinished business, when the
event we’d been training to tackle
in March 2020 (The Speed Project,
one of the most brutal underground
running events in the world) was
cancelled due to the pandemic.
Just a few short years ago, if you’d
asked if I would ever contemplate
running from Los Angeles to Las
Vegas (through Death Valley)
the answer would have been a
resounding “Hell No!”. As the
famously unsporty one in a
sporty family growing up,
exercise was, well (let’s be
real) not my jam. Until one
snap decision – setting the
seemingly crazy goal of being
able to run 10km for a milestone
birthday (which may or may not
have involved a 4 and a O) – quickly
escalated into a genuine passion
for running and exercise in general
that has transformed every area of
my life for the better. I feel stronger,
fitter and infinitely more capable –
both personally and professionally
– in this decade than I ever did at
30. And could literally run rings
around my 20-year-old self. The
lesson here? If you ask me, it’s all
connected to two of the biggest
health and fitness trends experts are
seeing unfold right across the globe.
Number one: something science has
long backed-up, the importance
of exercise for physical and mental
health. And, number two, the
growing number of women in their
40s utterly smashing it on the
fitness front. This issue’s cover star,
Elsa Pataky, could practically be
the poster girl for this growing
flood of fitspiration. Known for her
love of yoga, she’s recently taken
up strength training, supervised by
UK athlete, adventurer and world
record holder Ross Edgely. And as
you’ll read in our exclusive interview,
it’s completely revolutinsed her
body, mind and fitness world. As
she said when we last caught up
with her for a WH podcast “Exercise
is such a powerful tool, it’s saved me
from some of my lowest moments.”
And, after the rollercaster ride that
was 2020, I think we can all say a
very big “Hell Yes!” to that. Read
what this incredible woman has to
say from page 74, and I guarantee
you’ll walk away feeling ready to
take on the world. In the meantime,
enjoy this jam-packed issue.
Jacqui Mooney
Editor & Content Director
A P RIL 202 1 wo menshe alt h.com .a u 7
 So, am
I spending
too much
on wellness?
Answer That’s kind of like asking
how long is a piece of string… But if
you’re feeling the pinch, you’re not
alone: according to ING research, 45
per cent of millennials are worried
they’ll never get out of debt, while
53 per cent namecheck saving as a
top priority. If you’re not sure exactly
where your money is flowing, start
using an expense tracker, suggests
financial advisor Helen Baker, founder
of consultancy On Your Own Two
Feet. “The key is to be aware of those
little items that pop up,” she explains.
“It’s like keeping a food diary – you’ll
actually see when those sneaky one-
offs creep in without you realising.”
While you’re at it, take some time
to audit your spending habits. Baker
suggests dividing your cash (not
8
including savings) into three “pots”:
bills, fun money and holidays. You
can search for better deals on your
bills and travel, but it’s the fun money
(which is where your wellness outlay
usually fits in) that can really be
squeezed. “Most of these are a choice
of ‘must-have’, ‘nice to have’ and ‘can
do without’,” Baker says. “It’s worth
doing three columns to work out what
you really want to keep.” Ultimately,
if regular kinesiology sessions make
a real difference to your life, they’re
worth the outlay. But if you could
stomach switching your pricey yoga
studio membership to an online
subscription, you could put the extra
dollars towards your nest egg – and
watching that figure grow will most
likely do wonders for your wellbeing.
 Pop the
( p u r s e)
Ask Women’s Health
We asked so you don’t have to
pressure

I’ve just
turned 30
and now I’m
sneezing all
the time -
what gives?
Answer Assuming you’re
not allergic to weddings
or your mates’ babies,
the explanation could lie
elsewhere within your
30-something lifestyle. While
you can develop allergies at
any age, allergy specialist
Dr Helen Brough suggests
it could be something else.
“If symptoms persist all
period came late. Could year-round, the inflammation
inside the nose may be
that affect my cycle? caused by hormonal surges
from pregnancy, HRT or
taking the pill,” she says.
Potentially, but break-up – can While there’s no “Medications such as aspirin
don’t panic. “Your throw them off way to tell for sure, or beta blockers may also
hormones perform their game. “Stress in many cases, it’s be to blame.” Alternatively, a
a delicate activates certain not something
balancing act every hormones, notably to freak about newfound allergy could stem
day,” says Dr Kate cortisol, which can (providing you’ve from lack of exposure to a
White, associate suppress oestrogen done that particular allergen as a child,
professor of and progesterone, pregnancy test!). which you’re now exposed to
obstetrics and [which control your Your cycle should as an adult. Filled your abode
gynaecology at menstrual cycle] resume factory with pretty plants? Adopted
Boston University. throwing your settings as you an Affenpinscher? Even so-
On a good week, period for a loop,” start to relax – called hypoallergenic pets
they work together she says. The which, really, is the can carry dander and dust
in harmony – like average menstrual key issue here.
a perfectly cycle lasts 21 to 35 If your period’s mites. If you’re unsure of
synced-up spin days, so any been MIA for three the cause, Brough suggests
class. But a variation within months with no limiting irritants by closing
stressful time – like that window may explanation, that’s windows and drying clothes
a tough deadline or be normal – or when to involve indoors. A steroid nasal spray
a relationship stress-induced. your friendly GP. will provide immediate relief
while you sniff out the culprit.

APR IL 2021 wom ens heal th.com . au 9

 Are rice
cakes
healthy?
Answer Depends on what you
mean by healthy, friend. “Rice cakes
contain about 125 kilojoules each,
which is why they’re marketed
as a healthy snack,” says dietitian
Priya Tew. Constituting less than
three teaspoons of puffed-up,
packed-together rice, a rice cake is
lower in fat, salt and kJs than your
average packet of salt and vinegar
chips. And, if you have a sensitivity,
they’re gluten-free. But, nutritionally
speaking, there isn’t a lot to them.
“Most rice cakes are made from
white rice, which is stripped of most
of its nutrients and fibre when the
husk and bran are removed, so
they provide very few vitamins and
minerals,” adds Tew. “They’re not
a filling snack either, since they’re
refined carbs, so they’ll be quickly
broken down into glucose. A spike
in blood sugar will leave you hungry
again not long after.” If you’re into
them, Tew suggests choosing a
wholegrain version and adding a
protein source, such as tuna or nut
butter. Eating them with fruit or veg
will top up your nutrient and fibre
intake to keep you fuller for longer –
aka, the whole point of a snack.

What’s firing up
the wellness world

RobOt DogGos The clImaTarIan diEt SweAt HotSpoTs

The world’s first intuitive robot
dog, a product of Silicon Valley,
is in the works. Powered by artificial
intelligence, the clever canine
(named KODA) is designed to
tune into its owner’s emotions
and socially interact. Paw-some!
This on-the-rise approach is all
about eating with the planet in mind.
Climatarians prioritise foods with
a low carbon footprint, such as
seasonal and local produce. They
also cut back on waste and look into
composting – visit sharewaste.com
for your nearest site, green queen.
Turns out Byron Bay, Melbourne,
Sydney and Brisbane are the most
fitness-conscious places in Australia.
That’s according to a Myprotein
report, which analysed criteria
including the number of gyms and
fitness-related online searches.

10
 How can I
get more
my brekkie?
Eaten on the run, breakfast is often a nutrition
blind spot. But add in some vegies and you’ll be well
Ask Women’s Health
We asked so you don’t have to

on your way to an A+ day. “It’s recommended that

all Australians eat five serves of vegies each day
(one serve is equivalent to one cup of salad veg
or half a cup of cooked veg),” explains dietitian
Rachel Scoular. “If you’re able to squeeze one or
two serves into breakfast, you’re less likely to need I really want
to play catch up come dinner time.” They’ll also give
you filling fibre, without adding many kJs, Scoular to master a
says, and they pair perfectly with protein – another
overlooked nutrient at brekkie. Need ideas?
headstand.
“Try making a big vegetable frittata to grab
and go in the mornings,” suggests Scoular.
Any tips?
“Fill it up with mushrooms, roast pumpkin, spinach Start in the middle – that is,
and zucchini.” You could also finely grate some with your core. “Core strength
carrot into your usual bowl of morning oats; add is really important to
spinach or kale to your smoothie; or pan-fry mastering a headstand,”
capsicum slices in a little butter or olive oil, then explains Emma Seibold,
crack in an egg for guaranteed morning glory. Barre Body founder and yoga
teacher. “It’s lightness you
need to lift up and hold a
headstand, and that comes
from developing the deeper,
more subtle core, coupled
with the adductor muscles
in your inner thighs.” When
you’re ready to turn your
world upside down, try
Seibold’s tripod method:

1 hands still in
Start in an the triangle
all-fours position.
position and 3
put your Raise one
head on leg towards
the floor in the sky
front of your (one-legged
hands, so headstand).
you make 4
a triangle Play with
shape with floating the
your head at other toe off
the top of the the floor for
triangle and a second
COMPILED BY PENNY CARROLL AND ALEX DAVIES.
PHOTOGR APHY: TRUNK ARCHIVE, GET T Y IMAGES

your hands or two.

at the base. 5
Gut goOdnEss SelFcaRe 2
Lift your
Build up to
lifting your
We’re all about showing our guts
some nourishing TLC, which is why
SouNdtRacKs knees off the second leg
Meet the Endel app – it serves up floor and higher and
we’re loving Aussie food brand
personalised “soundscapes” to help come into a higher until
Table of Plenty. Top picks include
you focus, relax or sleep, adapting to downward you come
the natural Probiotic Kefir fermented
things like heart rate and weather.
yoghurts (there’s a lactose-free dog shape to a full
Then there’s Aussie start-up Muru
option, too) and the fibre-packed with your headstand.
Music Health, which curates playlists
muesli range. tableofplenty.com.au
for over-60s to support brain health.
head and Voila! wh
endel.io; murumusichealth.com

AP RIL 202 1 wom enshe alth.com. au 11

 A Match MADE IN
INNER GUT
Table of Plenty Probiotic Kefir pourable yoghurts
are packed with 10 live culture strains and 90 billion+
friendly bacteria.
Together with our new functional breakfast range,
they’re the perfect daily dose of inner goodness
for a happier gut!
Available exclusively at Coles.
 Juicy news. Shareable stats. Convo starters

Energy
dealer

BRING
ON
HAPPY
VIBES
Need a lift? It could be
closer than your think.
When researchers (inspired
by Pixar movie Inside Out,
no less) asked individuals to
think of their sadness as a
person, study participants
reported feeling less sad
afterwards. The result was
attributed to the greater
distance between them
and the negative emotion.
Now that’s some powerful
mood-boosting medicine.
SOURCE: JOURNAL OF CONSUMER
PSYCHOLOGY
OMPILED BY ALEX DAVIES. PHOTOGR APHY: TIFFANY MUMFORD

13
 I sAw It On InsTagRam…

Sweet
Potato
Toast
Swapping bread for slices
of the orange favourite may
be your fave, but are there
benefits beyond prettying up
your (social) feed? “Sweet
potato toast is a perfect
alternative if you fancy a
change from sourdough,” ATTA SOY
Depending on who you talk to, soy is either a superfood or one
says nutritionist Amy Savage. to swerve. But this high-fibre legume deserves a clean slate.
“A 100g serving – around one Research has debunked the whole “soy causes breast cancer”
thing – and that’s from the American Institute for Cancer
or two slices – contains 3.5g Research, not your mum’s mate’s sister. Reasons to love it:
dietary fibre and is loaded Gut-health A Happy Top-notch
with antioxidant-rich vitamins Gold Heart Protein
One cup of Research by St. Soy has all nine of
A, C and E.” It can be easier to soybeans provides Michael’s Hospital the amino acids
cook slices through by grilling around 8g of in Toronto needed for muscle
dietary fibre – suggests soy can growth, making it
rather than toasting, she says. that’s a third of lower your “bad” one of the few
Then top with a delicious your daily quota cholesterol (LDL, vegan complete
protein-fat combo (egg – which is a solid the kind linked to proteins. Nice!
way to feed your heart disease)
and avo; peanut butter and gut bacteria. – possibly because
banana; hummus and EVOO; of all that fibrey
goodness.
ricotta and blueberries) for
a beaut balanced brekkie. SOURCE: MEGAN ROSSI, DIETITIAN AND AUTHOR OF EAT YOURSELF HEALTHY: AN EASY-TO-
DIGEST GUIDE TO HEALTH AND HAPPINESS FROM THE INSIDE OUT

PleAse exPlaIn…
Female Athlete Triad
PHOTOGR APHY: LOUISA PARRY

This medical condition occurs when female exercisers or athletes don’t eat enough to fuel their bodies, which
in turn leads to menstrual and bone-health problems. According to a new study, fitness fans with infrequent
cycles got their period on track by adding another 1250-1670 kilojoules to their daily intake. Seek advice from
a health pro such as a dietitian or GP and visit thebutterflyfoundation.org.au for eating disorder support.
SOURCE: PENN STATE UNIVERSIT Y

14 wo me ns he al th .co m. a u A PR I L 2 02 1
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 Lift
your
game

HIIT
-or-Miss
Moves
High-intensity interval training is supposed
to be tough – you need to spike your heart
rate to get that kilojoule burn, after all. It’s
THE NUMBER OF CANCERS
EXERCISE MAY HELP TO FEND not intended to be dangerous, but some
OFF. RESEARCHERS FOUND
THAT WORKING OUT FOR
moves, when done quickly, invite injury.
BETWEEN 7.5 AND 15 HOURS Sound familiar? Make these safer swaps.
A WEEK SIGNIFICANTLY
REDUCED THE RISK FOR
ALMOST HALF OF 15 TYPES,
INCLUDING BREAST, LIVER
AND ENDOMETRIAL CANCERS.
SOURCE: JOURNAL OF CLINICAL
ONCOLOGY
Burpee Kettlebell swing Squat

EARLY BIRD
If Weet-Bix after a workout is your jam, Squat thrust Kettlebell deadlift Reverse lunge
you’re in luck. Research published in the Burpees put Swings involve a lot Squats require
Journal Of Clinical Endocrinology And pressure on your of mechanics and, ankle and hip
Metabolism found that working out before lower back and too often, people mobility, which
breakfast is the way to go for maximum fat
knees, and you hyperextend their you can’t rush. You
PHOTOGR APHY: GET T Y IMAGES

burn. Over six weeks, a group of overweight

or obese men who exercised on an empty might get sloppy backs, bringing might throw your
stomach burned double the amount of fat when you’re pain. A kettlebell weight on your toes
than those who ate first. This didn’t result cranking ’em out. deadlift zeroes in (not heels) when
in more weight loss, but did help to improve Instead, start in on the main zipping through,
insulin regulation and stabilise blood sugar a plank, hop feet movement – a hip hurting your knees.
– responsible for everything from digesting outside of hands, hinge – while A reverse lunge,
food to keeping you awake. Rise and shine! then jump back engaging the core when done slowly,
into a plank. and glutes, too. will do the job.

A PR IL 2 021 womens he al th .co m. a u 1 7

 SMOOTH
O P E R AT O R
Powered by charcoal and boosted with red
tomato, Ella Baché’s newest product aims to
remove built-up toxins and impurities
accumulated in our pores and buff away dead
skin cells to reveal a smoother and brighter
complexion. We’re hooked on its texture,
which mimics caviar (no less) – it’ll improve
Ella Baché
your shower experience tenfold. Use two
Defence+ to three times a week for best results.
Charcoal Micro
Exfoliant, $60

Fresh Feels
How’s this for something to smile about?
The latest products in oral care boast tasty
flavours… and they’re good for your
chompers. Archie’s whitening
formulas are vegan and
99 per cent natural,
so you know you’re only
using the good stuff on
your pearly whites. Love!

Archie
Toothpastes in
Sweet Jasmin and
Watermelon Crush,
$19.90 each

GOLDEN
WORDS: IANTHA YU. PHOTOGR APHY: STEVEN CHEE.

ARCHES
Pinterest has revealed the top brow
trends for 2021. They include colourful
STILL LIFE: SEVAK BABAKHANI

eyebrows (oh hey, rainbrows!) and

ombré powder arches. But, the look
that’s received the most searches,
sitting at 160 per cent growth
year-on-year? Bleached
eyebrows. Try the trend,
if you dare!

18 wo men sh e al t h.co m .a u A PR I L 202 1

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 Score
more
slumber

Sleep on It
More proof that rest is best? A new study by the University of British
Columbia has found people react better to both negative and positive
events with a few more zeds in the bank. Researchers noted that, after
a night of shorter sleep, participants reacted more emotionally to
stressful events – and found less joy in the good stuff. Duly noted!

DEBBIE DELIBERATORS,
THE KEY TO MAKING
EAR CANDY
Listen up: over a billion young people are now at risk for hearing loss, according
QUICK DECISIONS IS
to the World Health Organization. “The millennial and Gen Z crowds are going
TO NARROW YOUR
to have more severe hearing loss in their old age and probably at an earlier age,”
CHOICES DOWN TO
THIS MANY. WHEN says Deepa Galaiya, an ear, nose and throat doc. One of the biggest culprits? You
STUDY PARTICIPANTS guessed it: near-constant headphone use. Thankfully, Galaiya has some smart
FOCUSED ON JUST tips to help you keep your ears happy without sacrificing your tunes. Here you go...
TWO OUT OF THREE
FOODS ON OFFER, THEY 1. Think 2. Score the 3. Have
CAME TO A DECISION
60-60 Right Gear a Heart
PHOTOGR APHY: THE VOORHES

FASTER – THE EASIER IT

WAS TO DISCOUNT THE
WORST OPTION, THE
QUICKER THEY COULD
CHOOSE BETWEEN THE
REMAINING ONES. NOW,
WILL IT BE PEPPERONI
OR HAWAIIAN?
SOURCE: UNIVERSIT Y OF BASEL
Crank up the sound to
only 60 per cent of the
maximum volume and
take a 15-minute break
every 60 minutes.
Over-ear headphones Your ears are last in
are better than buds, line to receive nutrient-
which deliver a more rich blood, so anything
intense sound. that promotes blood
flow – oh hey, cardio –
can help. Is there
anything exercise
actually can’t do?

APRI L 2 02 1 wom en sh ealt h.co m.a u 2 1

Health
& fitness
feel amazing
all-over

23
 Build Your
Best Butt
Get peachy with this workout
designed to deliver glute gains
By Kirsti Buick

Whether she’s sunning herself in a booty-

baring bikini or doing a fathoms-deep squat on
Insta, Ciara Madden (aka @ciaralondon) is the
definition of glute goals. One of the questions
the PT and founder of Body By Ciara is asked
most often? How can I build a booty like yours?
Need It’s not rocket science, she says – but it takes
to know…
1. Perform this leg and
hard work. “The glutes aren’t just one muscle.
To grow them, you need to target the entire
glutes workout twice muscle group: the gluteus medius, maximus
a week, Madden says,
ideally with a full-body
and minimus.” The good news? You don’t need
session and an arm heavy barbells or loaded leg presses to get this
workout on other days. done – to start with, anyway. We asked Madden
2. Catch your breath to create an exclusive workout for WH to take
between moves, but
don’t waste too much you back to bum basics. Once you’ve nailed
time on rest during these moves, add weight. “There’s no point
the workout. “Most of loading up until you’ve mastered the exercises,”
us live busy lives, with
limited time to get to the
Madden says. “Weights vary for everyone. If
gym,” she adds. “If you you start with 10kg, for example, aim for 15kg in
made it there, get it the next few weeks, and so on.” Ready to go?
done. Rest after.”
Get a good playlist together, enjoy yourself and
don’t forget to breathe. Let’s build that booty!

24

01
SQUAT HOLD
Targets: Glutes,
quads, hamstrings
Do: Hold for 1 min,
repeat 3 times
(a) With your feet
hip-width apart, tilt your
pelvis backwards as you
bend your knees and sink
as low as you can into
a squat. Hold for 1 min,
focusing on keeping your
weight in your heels, your
chest up and shoulders
back. Push through
your heels to return to
standing, shake it out,
and as soon as you’re
ready, get back down.
03
JUMP LUNGE
Targets: Quads, glutes,
hamstrings, calves
Do: 3 sets of 10
reps on each side
(a) Start in a wide lunge,
making sure your back
leg isn’t directly behind
you – keep your feet in
line with your hips for
increased stability.
(b) Sink into the lunge
before jumping straight up,
switching legs in mid-air
to land back in a lunge with
the other leg in front. Use
a TRX for support until
you feel comfy enough to
balance alone. When you
feel ready, add weights.
05
PHOTOGR APHY: SHUT TERSTOCK , MICHAEL NAUMOFF, PHILIP HAYNES. HAIR AND MAKE-UP:
K ATIE PET TIGREW AT LHA REPRESENTS. ST YLING: ABIGAIL BUCHANAN. CIAR A WEARS:
KNEELING
DONKEY KICK
Targets: Glutes,
hamstrings, core
BR A AND SHORTS, BOTH GYMSHARK; TR AINERS, CIAR A’S OWN
Do: 3 sets of 1 min
on each leg
(a) Start on all
fours and, engaging
your core, lift and
straighten
one leg out
behind you,
pointing the toe.
(b) Pulse the leg a
few inches up and
down for 30 secs,
then switch legs. It’s
a small movement
but, trust us, you’ll
feel the booty burn.
worko u t
02
SQUAT JUMP
Targets: Glutes,
hamstrings, calves
Do: 3 sets of 20 reps
(a) Stand with your
feet hip-width apart,
bend your knees and B
push your bum back
to sink into a deep
squat. You’ve got this.
(b) Driving through
your heels, explode A
back up into a jump
before landing right
back in that deep
squat position (not
standing upright – no
cheating, now) and
go again immediately.
04
PULSING
CURTSY
LUNGE A
A Targets: Quads, glutes,
hamstrings, calves
Do: 3 sets of 30
secs on each leg
(a) Start with your
feet hip-width apart.
Step back on your
left leg, crossing
it behind your right.
(b) Keeping your body
upright, bend your
knees until your right
thigh is nearly parallel
B B
to the floor, Pulse a few
inches up and down
for 30 secs. Shake it
out and switch legs.
06
HIP THRUST
Targets: Glutes,
A hamstrings
Do: 3 sets of 1 min
(a) Lie on your back A
with your legs bent.
Now, place a 10-15kg
plate or weight
on your pelvis.
(b) Driving through
your heels, raise your
hips to thrust the plate
B up as high as possible, B
squeezing your glutes
and pausing for a sec
at the top before
dropping back down.
Continue for 1 min,
then rest for a few
breaths before your
next set. Legend! wh
A PR IL 2 02 1 wome nshea lt h.co m.a u 2 5
 With docs noticing an uptick in
vaginal infections, here’s what
you need to know for sweet relief
By Amelia Harnish

Va-juggle
If your gynae is on speed
dial, rest assured your
vagina isn’t walking
Struggle Street alone.
The most common
diagnoses of symptoms
below the belt may be on
the rise. Oh, and they’re
coming back again and
again… and again.

The conditions we’re talking about

are bacterial vaginosis (BV), yeast
infections and trichomoniasis.
The culprit behind the anecdotal
increase? US gynaecologist Dr
Natasha Johnson says drug-
resistant strains of the infection-
causing bugs are becoming
more prevalent. Any time you
use antimicrobial meds (read:
antibiotics), there’s a chance
some of the microbes will develop
defences against the drug and

26

not die. The tough little buggers
then multiply and spread, which
can mean infections take longer to
get on top of and in a lot of cases
symptoms are more likely to return.
That said, Dr Deborah Bateson,
a professor of gynaecology and
medical director at Family Planning
NSW, believes it could simply be a
case of women reporting symptoms
more frequently, rather than an
increase in issues per se, which
is actually a good thing, since it
indicates that we’re seeking help.
Whatever the reason, thankfully all
three of these issues are treatable.
Here’s your handy crash course…
Bacterial
Vaginosis (BV)
BV happens when vaginal pH is out
of whack, leading to an imbalance in
your normal bacteria. A new sexual
partner, your period or putting
products in the vagina all mess with
the pH. And it’s difficult to reset the
flora once disrupted, Johnson says.
Up to 58 per cent of women treated
for BV experienced it again within
a year, according to research by
Melbourne Sexual Health Centre.
SPOT IT
Strong fishy odour and thin
grey discharge. Itching is
possible, but it’s less intense
than with a yeast infection.
AVOID AN ENCORE
Take the full course of prescribed
antibiotics, even if you start to feel
PHOTOGR APHY: YAROSL AV DANYLCHENKO/ STOCKSY.
better, and avoid putting anything
in your vagina unless necessary. So,
if you use a menstrual cup, switch to
pads for a bit to avoid introducing
bacteria. Hold off on sex until you
ADDITIONAL WORDS: ALEX DAVIES
get the all clear, too. Bateson is
researching women with recurring
BV in heterosexual relationships.
“They may be getting re-infected by
their partner, so we’re [finding out]
whether, if we treat males, that will
prevent recurrences in women.”
Yeast Infections
This means there’s an overgrowth of
the fungus Candida in your vagina,
thanks to a disturbance to the
microbiome – which can even come
from major life stress – that allows
the fungus to grow out of control.
Treatment is typically DIY with
OTC antifungal meds or prescription
versions. But know this: around 5
percent of women who get a yeast
infection will experience recurrent
vulvovaginal candidiasis (RVVC) –
four or more infections in a year.
SPOT IT
Think an intense itch plus
thick white discharge.
AVOID AN ENCORE
Breathability is the goal, so opt for
loose clothing and going commando
in bed. Don’t sit about in damp
activewear or swimsuits either.
OTC meds are effective, but if your
infection keeps coming back, it’s
time for testing. “We send [a swab]
to the laboratory… to work out
what species of yeast [is present],”
Bateson says. “The less common
ones can still respond to [the usual
treatments] but sometimes don’t, so
you need something else like boric
acid.” This med, inserted directly
into the vagina, needs a script and
to be created by a compounding
pharmacy. “Boric acid has toxic
qualities, so you want good quality
control,” says Bateson, warning
against buying it online. For
persistent infections, she adds, you
may just need a longer course of
meds to get things under control.
he a lth
How about
Flora-fixing
Probiotics?
Probiotics for the vaginal microbiome are
trending. But, are they legit? There’s not
yet enough quality evidence, says Bateson.
“Probiotics are probably not going to
do you any harm, but there’s no proof
they’ll be beneficial.” Plus, putting
anything inside your vagina
can disrupt its delicate
microbiome.
Trichomoniasis
Blame the parasite Trichomonas
vaginalis for this nuisance. It’s not
prevalent in Australia, says Bateson,
and mostly impacts older Aboriginal
or Torres Strait Islander women
in remote areas. In the majority of
cases, recurrence of this sexually
transmitted infection (STI) is caused
by reinfection from an untreated
partner. According to Family
Planning NSW, the parasite can also
live for a few hours on damp towels
– so no sharing with your gym bud!
SPOT IT
Greenish discharge, itching
and burning, along with
painful urination. Up to
50 percent of women who
have it report no symptoms.
AVOID AN ENCORE
Prolonged antibiotics should fix
your prob. “Because of resistance,
the single-dose therapy of the
past may not be as effective as it
once was, so we’re turning toward
treatment over multiple days or a
longer duration,” explains Johnson.
Make sure your bed mate also
gets treated before you have sex
again. And remember to use barrier
methods of protection with all new
sexual partners. You’ve got this. wh
A PRI L 2021 wo men she alt h.co m.a u 27
 Don’t
forget to
hydrate

Cycle like
a Champ
Iso life got us back on our bikes. Now let the country’s top
cyclists reveal how to push that pedal power up a gear.
By Penny C arroll

28
 wo me n i n sp o r t

Four time BMX World champ BMX and mountain biking Olympic and Commonwealth
Saya Sakakibara Olympian Caroline Buchanan Games medallist,
Annette Edmondson

Build super
strength
Yes, your legs are doing a lot of
the work when you’re on a bike.
But spare a thought for the rest of
your body, too. “Biomechanically,
you’ve got four points of support

Go further, on a bike – your hands and feet,”

faster
The average time of a BMX race?
About 30 seconds. That might
sound like nothing to sweat about,
but endurance is hugely important
in all disciplines of cycling. “Even
though BMX is only 30 to 40
seconds, there’s a big advantage
to be able to accelerate when you’re
coming down the last straight,”
explains Saya Sakakibara, the
current BMX world number seven.
It’s even more important for track
cyclist Annette Edmondson. Her
main event is a gruelling four
minutes and being able to push
hard for every second is crucial. To
build long-lasting power, “I might
put [the bike] in a really big gear,
which means you don’t pedal very
often per 10 seconds, for example,
so it’s all about strength for five- or
eight-minute efforts,” she explains.
“I’m trying to get my endurance
and fitness up to build a good base.
Then, closer to the competition,
I can start to shorten the efforts
and make them faster.” Clever!
YOUR MOVE: Charge your inner
battery with interval training: try
alternating 40-second efforts in
a high gear with 20-second rests.
explains BMX and mountain bike
world champion Caroline Buchanan.
“The majority of the time [in BMX]
you’re locked in a pike position,
which means your push needs
to be as strong as your pull. We
focus on the full body – strength
[multiplied by] speed equals power.”
All cyclists need a rock-solid core,
adds Edmondson, an Olympic and
Commonwealth Games medallist.
“If you can lock in your core, you’re
going to get a lot more out of your
legs,” she says. To build that all-over
strength, all three athletes spend
hours in the gym two to three
times a week, practising big moves
like deadlifts, squats and power
cleans. “Chin-ups are in the start
of every program I’ve ever had,”
Buchanan adds, while Sakakibara
says plyometric moves (such as
box jumps) help her with speed.
Edmondson strengthens her inner
thighs with the help of a TheraBand.
YOUR MOVE: Add strength sessions to
your routine and don’t just work your
legs. You can also use these workouts
to zero in on weaknesses, Edmondson
tips. “I’m quite quad dominant and
there’s a lot of glutes required in
cycling, so I do exercises like hip
thrusts to strengthen my glutes.”
ALl CycLisTs
nEed a RocK-
sOliD cOre,
ANNETTE EDMONDSON,
OLYMPIC AND COMMONWE ALTH
GAMES MEDALLIST.
Feel the fear
It’s normal to feel nervous on
your bike – even elite athletes
have confidence wobbles! “I’ve
had a few falls that really affected
my confidence. I was scared to race
and I was scared to jump and I was
scared to go down that hill,” shares
Sakakibara, who worked with a
sports psychologist to get through
those times. “The main thing I’ve
learned is to expect the fear, not try
to pretend that I’m not scared. The
practice is to bring myself to the
present and control the things that
I can control, which is my breathing,
or maybe it’s focusing on my gate
start technique. That really helps.”
YOUR MOVE: Fight freak-outs with
your breath. “Bicycles handle better
when you breathe out and relax,” says
Buchanan. “Take a breath, eyes where
you want to go, and take the pedal.”

APRI L 2021 wo m ensh ealth .com.a u 2 9

 SUNGLASSES 
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Before you take your bike out
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SAYS MELISSA C AMPBELL , “Cycling shoes have
for a spin, make sure you’ve got GENERAL MANAGER OF cleats to attach to
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your safety bases covered. “I’m JOCK ATHLETIC AND
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a big believer in lights and bright A N A V I D R O A D C Y C L I S T .  Shimano RC3,
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sure they’re charged up. It’s down
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It’s also a good idea to learn basic
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ensure your steed is safe to ride.
Lazer have some “Get your first bike
YOUR MOVE: Invest in the right gear of the best. ”  from a reputable
– a helmet, lights and bright, reflective Lazer Coyote MIPS shop and make
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Cycling isn’t just a great workout,
it’s a win for your mood, too. So find
what you love about being in the
saddle to keep up your momentum.
PHOTOGR APHY. DIMITRIS SKOULOS / TRUNK ARCHIVE JAMIE CHUNG /

“What keeps me going is the

freedom to go wherever you want
at your pace,” says Edmondson. “It
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can be peaceful if you want it to be,

or it can be social.” For Sakakibara,
BMX offers a fresh challenge “Every
track is different in its way,” she
explains. “It never gets boring.”
YOUR MOVE: Try different types of
cycling to find your best fit. Maybe

WinS
it’s about long, chilled-out rides,
or the rush of conquering a mountain.
“Being a female in an action sport,
it constantly brings out the best in WH is back! And will
you,” Buchanan shares. “I love the WO M E N I N S P O RT continue supporting
Aussie women in sport
fear, adrenaline and challenge, and year-round and in
I keep coming back for more.” wh every print edition

30
 wo me n i n sp o r t

Viva la
revolution!

AP RIL 2021 wome nshealth.co m. a u 31

 Herbalicious
Ways to
Boost
Your
Health
A sprinkle of these little leafy
greens delivers a mighty one-two
punch of flavour and nutrients.
By Penny C arroll and Amy Hopkins

Thyme Sage
So you thought herbs Health cred: “Thyme is Health cred: This tiny
packed with vitamin C,” flavour bomb is said to
were just a pretty garnish?
says Feren. Y’know, the have multiple medicinal
Nuh-uh, MasterChef. These vitamin that supports uses, including aiding
potent plants are bursting your skin, blood with stomach issues
with goodness and flavour, vessels, cells and more. such as wind, bloating
making them an excellent Traditionally, thyme and diarrhoea. Its
was used as an antimicrobial action
way to instantly level up antibacterial and could also prove useful
your healthy home cooking. antifungal herb. More in oral health. How? An
“Herbs punch well above recently, researchers Iranian study found
their weight despite their at Leeds Beckett that using a sage-based
University found that mouthwash for 21 days
diminutive size,” explains
a thyme tincture is significantly reduced
dietitian Joel Feren. “Plus, better at killing acne pesky plaque-causing
they’re a fabulous flavour bacterium than bacteria in school-aged
alternative to salt – your chemical-based girls. More good news:
heart will be grateful for creams. However, it’s “Sage is really high in
still early days, notes minerals, particularly
the change.” These tiny nutritionist Reece calcium and also
taste makers all contain Carter. “There’s some magnesium. These
different plant compounds suggestion that thyme are important for our
that can help to maintain might kill bacteria in muscle, bone and nerve
the lab, but the human function,” says Carter.
wellbeing. Here’s what
body is more complex How to use it: A few
you need to know, now! than a Petri dish!” sage leaves added to
How to use it: With a potato bake or pork
roast chicken, vegie dish go a long way. Our
dishes, soups and fave: butternut ravioli
slow-cooked errythang. with crisp sage leaves.

32
 nu tr it io n

All hail
the herb
nerd

Mint Basil Rosemary Parsley

Health cred: Mint can
help soothe an upset
stomach, treat bad
breath, reduce stress
(when smelt) and
prevent nausea. “The
oils inside the leaves
have been shown to
relieve IBS symptoms,
and traditionally
it’s what’s called
a carminative herb,
meaning it was used
to aid digestion,” adds
Carter. “Drinking it in
a tea may help to ease
a troubled tummy.”
How to use it: Add
a sprig to water. (It’s
tasty with G&Ts, too.)
Torn leaves are also
a winner in salads.
PHOTOGR APHY: GET T Y IMAGES
Health cred: Aside
from its stellar vitamin
A and K levels, basil is
a hero herb because
it’s a natural anti-
inflammatory agent.
“It contains a number
of beneficial phenolic
compounds that help
to reduce inflammation
in the body,” explains
Feren. On a lighter
note, in Italy (where
else?) the stimulating
fragrance of basil
is also considered a
cheeky aphrodisiac.
How to use it: Tear
up leaves over pasta,
salads and roast
vegies, or pop in a
homemade pesto.
Health cred: A whiff
of this powerfully
pungent herb can
boost concentration,
speed and accuracy in
cognitive performance
tasks, according to
research in Therapeutic
Advances in
Psychopharmacology.
It comes with iron,
calcium and vitamin
B6, and is a “good
source of vitamin A,
which plays a role
in eyesight and
immunity,” says Feren.
How to use it: With
meat dishes. It’s also
a perfect match for
grilled vegies and
baked potatoes.
Health cred: Hello,
MVP! Parsley fights
inflammation and
supports good health
with its high vitamin C
levels, which are more
than twice that of basil.
“Vitamin C is important
for collagen synthesis
throughout the body,”
explains Carter. “It also
aids in the absorption
of plant-based forms
of iron from foods
like leafy greens.”
How to use it: Flavour
stock or soup with the
stems; make a spicy
chimichurri sauce with
the leaves; or chop up
for a tabbouleh. Catch
you in the kitchen! wh

Fresh vs Dried
Wondering which is better? They’re all good but, “Fresh herbs often contain more
antioxidants than dried herbs,” says Feren, who recommends adding freshies at the end of
cooking (or as you serve) to preserve their beneficial properties. Flavour-wise, you’ll need
less dried herbs than fresh to get the taste you’re after, so go easy with that sprinkle jar.

A PR IL 2021 wo menshea lth .co m.a u 3 3

 The
Heart-Mind
Connection
There’s a new relationship racking up
column inches in science journals: the one
between your head and your heart. Could
it be the key to managing your health?
By Jennie Agg

Close-knit
couple

34

You’re already late for work
when the email drops into
your inbox. It’s from your
boss. “Urgent!” shouts the
subject line. Is your heart
racing just thinking about
it? Such is the strength of
the relationship between
your brain and heart that
even imaginary stress can
ramp your aortic activity
up a gear. It’s an intriguing
phenomenon known as the
heart-mind connection,
and not since lamington
chips became a thing has a
pairing been so scrutinised
– well, by science, anyway.
he a lth
It’s all thanks to the latest
buzzword in personal health data:
a metric called heart rate variability
(HRV). Many devices now track
HRV, from the newer incarnations of
the Apple Watch to the Oura Ring.
It measures not only the intervals
between consecutive heartbeats
but, more importantly, how much
these minuscule gaps can differ
within a specific time period (on
some devices, readings are drawn
from a five-minute snapshot; others
take average readings from the
entire day or night). The difference
is only a matter of milliseconds
but these tiny variations matter.
“We know that HRV readings
can be used to help predict
someone’s risk of a heart attack, for
example,” says sports and exercise
scientist Dr Gavin Sandercock.
Reduced HRV – meaning the gaps
between beats are more regular
– has also been associated with
diabetes, inflammation, obesity
and psychiatric disorders. But
the newest area of interest for
researchers and biohackers alike
is how HRV can be used to monitor
your response to stress and, as a
result, help future-proof not only
your physical health, but your
mental health, too. Exciting, right?
Head Over Heart
Heart rate, and therefore heart rate
variability, is controlled by your
autonomic nervous system; think
of it as the CEO of your body’s
essential, involuntary reactions.
It has two different modes: the
sympathetic nervous system (also
APR IL 2021 wom ensheal th.co m.a u 35

known as fight or flight) and the
parasympathetic nervous system
(rest and digest). Your brain, like
a new boss veering between
management styles, is constantly
switching between the two, to
either stimulate or relax your
body’s functions depending on the
information it receives. The brain
controls the heart in two ways: it
works as a brake via the vagus nerve
to slow your heart rate down, and
accelerates it via the sympathetic
nerves, which trigger the release
of adrenaline. Still with us? This
constant push and pull between the
two is how we arrive at heart rate
variability. “It’s a misconception that
your heart beats regularly all the
time,” says Sandercock. “When you
take your heart rate, you’re getting
an average reading over a set period
... Everyone’s heartbeat is slightly
irregular.” In fact, the bigger the time
difference between heartbeats the
better, because it suggests the two
halves of the autonomic nervous
system are working in harmony.
Without any input from your
brain, your heart would naturally
beat at around 100bpm, its intrinsic
36
rhythm. “But your heart rate won’t
be 100 because your brain, via
your vagus nerve, is dampening
down your heart rate all the time,”
says Sandercock. “It’s a clever
evolutionary adaptation, because
by having it run slower most of
the time, it’s easier to ramp it up
if necessary. All your brain has to
do is release the brake – the vagus
nerve – which it can do in about a
second. If you relied simply on the
adrenaline system, by way of the
sympathetic nerves, it would take
four seconds to increase your heart
rate by just 10 beats.” No good if
you need to run away from a lion
or beat your personal best on the
treadmill. “HRV is a marker of how
flexible your physiology is – and
how well you’re likely to adapt to
stress,” explains Sandercock.
Mind Control
A deeper dive into the research
suggests that HRV’s role as a stress
Show
HRV
some
love
metric could be just the tip of the
iceberg. “HRV is the link between
mind and body, strongly influenced
by everything happening in the
brain and also strongly influencing
the brain,” says psychologist Dr
Boris Bornemann, whose own
research has suggested that HRV
can be improved with mental
training exercises. His team asked
people to carry out a nine-month
training program, which included
mindful meditation, breathing
exercises and tasks designed to
increase self-compassion and
gratitude. All were found to improve
HRV and a person’s ability to
activate rest-and-digest mode,
which, Bornemann concluded,
could help those suffering from
depression or social phobia.
HRV may also be a way to better
understand why loneliness is linked
with an increased risk of health
problems, including heart attacks
and angina. In 2015, Canadian
psychologists studied international
students as they moved to a new
country and found that HRV
dropped the more isolated the
students were, and improved

as they managed to integrate.
There’s a possible physiological
explanation for this link. The vagus
nerve, responsible for keeping HRV
high, also plays a key role in social
interactions. “This nerve is really
important for fine-tuned social
contact, as it indirectly regulates
tiny movements in the neck and
eyes – informing body language –
as well as the pharynx and larynx
to modulate speech,” explains
Bornemann. Fascinating stuff.
But while such findings sound
promising, the jury’s out on how
effective they could be when it
PHOTOGR APHY: MITCH PAYNE, SHUT TERSTOCK .
comes to future-proofing health,
says Professor David Peters, clinical
director of the Centre for Resilience
at the University of Westminster.
“There’s nothing yet showing that,
long-term, HRV or HRV training
can be used to help someone with
serious depression or anxiety,” he
argues, though he agrees that it
could be a useful way of managing
wellness generally. “We can use
this metric to show people what’s
happening in their nervous system
moment to moment, and then we
can also show them how to self-
soothe, whether that’s through
mindfulness or breathing exercises,”
he says. “The key thing is it shows
people that methods they may think
of as fluffy have a real impact.”
The Ultimate
Health Hack?
While higher is better, there aren’t
universally agreed optimal HRV
values in the same way there are
for, say, blood pressure. If you
naturally have a low resting heart
rate, chances are you’ll have higher
HRV, as your vagus nerve is working
harder to bring your heart rate
down, increasing the gap between
some heartbeats. And because
being fit and healthy tends to go
hand in hand with a lower resting
heart rate, fit people will have higher
he a lth
HRV readings. It follows then, that
exercise is the best way to improve
your score. “HRV is one of the first
things to change when you train,
because the heart has to change
before anything else. Otherwise,
your body has no way to make
the rest of your muscles change,”
explains Sandercock. HRV is so
responsive that, in 2018, researchers
at Swansea University suggested it
could be used to monitor the effect
of diet changes. They noted that
high intake of saturated or trans
fats and high-GI carbs have actually
been found to reduce HRV.
As for attempting to understand
your own HRV data, the key is
establishing what’s normal for you.
“Some people will have a naturally
better HRV, as it’s at least 50 per
cent genetic,” says Sandercock.
Your “normal” won’t be one number
either, but a range of readings.
That’s because HRV is responding
all the time to what you’re thinking
and doing. It varies throughout the
day, peaking when you’re asleep
and hitting a low around dinnertime.
It also fluctuates with the menstrual
cycle, with HRV dropping in the
second half of the month after
ovulation. To get the most out
of tracking, Sandercock suggests
taking a reading at a similar time
each day over the course of a month
to get to know your upper and lower
boundaries. If you can commit,
it can become a useful snapshot
of your overall health. “It’s brilliant
as an early-warning system,” adds
Sandercock. “You need to take a
lot of measurements of yourself
when you’re healthy so that when
you drop out of that normal range,
you know something’s up – be that
overtraining, working too hard or
coming down with a cold.” So, if
you’ve lost your groove, turns out
It really could be in the heart. wh
A PRI L 2 021 womenshea lt h.com .a u 37
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41
 Hide and
seek,
anyone?

Lurking
for Love
In a world where you hardly have to know someone to learn
all about them, WH explores just how far is too far when
it comes to “following” a potential partner
By Marissa Gainsburg

42

We’d only met once, but let’s be
real. Within a week, I’d found a
news article applauding his work
and his ex-girlfriend’s Facebook.
And not because he told me the
details, but because I was on a
mission to find out everything I
could about the new object of my
affection. Think I’m creepy AF? I’m
not surprised. But if you can also
relate, I’m not surprised either.
It’s Human Instinct
The desire to seek out information
about a person of interest is about
as natural as breathing. “The more
we know about someone, the
more we can connect with them,
which helps fill our need for love
and belonging,” explains Michelle
Drouin, a psychologist who studies
technology’s role in relationships.
In the past, that would happen
organically – we’d learn about
somebody solely through our real-
life experiences with them (read:
dating). But these days, when info
is literally at our fingertips (clicking
Google, scrolling on Instagram),
we are filling in the gaps through
our own digital detective work.
A quick, “Is this person who
they say they are?” search is the
responsible thing to do. But, most
of us don’t stop there. Once we’ve
deemed someone a worthy match,
we’ll keep searching for evidence
to confirm that, piecing the particles
together as we fall deeper and
deeper into a fact-gathering rabbit
hole. While there’s no clinical term
for the social media–fuelled habit
in any psych textbook, experts
have given it a name: soft stalking.
The Hard Truth
Unlike actual stalking, soft stalking
doesn’t really pose a threat to the
subject. That doesn’t mean it’s
PHOTOGR APHY: CORE Y MAY WALT
harmless. “When you spend time
researching a person you like online,
your brain hears: ‘This person is
important to me,’ which makes
them seem even more desirable,”
says relationship therapist Dr Chloe
Carmichael. “Suddenly you’re
invested in someone who may not
be pursuing you, getting your fix
from the outside looking in. It’s
like filling up on junk food when
you’re hungry for a real meal.”
Um, guilty. Although I saw my
Insta crush only once more within a
four-month period, after countless
texts and online observations, I was
certain we were soul mates. I loved
that he had a labrador, like me,
and pictured us walking our pups
together, lattes in hand. I watched
the skiing videos he posted and
imagined him teaching me how to
refine my turns. I started to picture
life as a twosome, developing –
as Carmichael calls it – “a false
sense of intimacy and emotional
attachment, caused by getting
ahead of the actual relationship’s
progress.” That’s the problem
with soft stalking: not only do you
subconsciously put the person
on a barely earned pedestal, but
because you’re mostly gathering
info about them digitally, versus
via live experiences, it’s even easier
for your imagination to take over.
The result? A relationship can’t
take its natural course. And worse,
you feel doubly rejected when
your investment isn’t returned.
It’s Not All Terrible
If you’re able to mindfully data-
mine – as in, keep a neutral eye so
you take in the bad (a cringeworthy
exchange in their comments) with
the good – you can actually get a
more complete picture of someone
by considering what they do and
say when they’re with you versus
when they’re not, says Drouin. That
can help you figure out early on if
you share similar values and also
provide an easy way to connect (like
over a mutual love for retrievers).
“Doing your research will always put
you on top, as it gives you instant
conversation starters,” Drouin says.
But Carmichael is more cautious:
“If you’re hunting for intel just so you
can impress them, you’re starting
a relationship on an unhealthy
dynamic where you always feel ‘one
down’,” she explains. In other words,
relationships
wHen it
gOes toO fAr
This behaviour can become an
“addiction” if you feel you can’t
control your impulses, says
psychologist Gemma Cribb.
“If your work is affected, you
cancel plans to do it or you’re
staying up late obsessing over
the person, you might have a
problem. Remind yourself of all
the reasons why you shouldn’t
act this way, including how you’d
feel if someone was doing it
to you.” It’s also important to
understand that if your
behaviour is seen as threatening
in any way, the person could
report you to the police, Cribb
adds. Consider professional help
if you’re struggling to log off.
if you’re tempted to say (or post)
something based on what you’ve
found to elicit a specific reaction
from the person… just don’t.
Your Way Out
Soft stalking can become an
addictive habit, so it’s best to nip
it in the cyberbud early, especially
if it’s making you feel anxious or
obsessive. Drouin recommends
a straight-up detox. Have a friend
change your password for a week
so when the urge strikes, you have
no choice but to ignore it. The short
weaning period will help you check
yourself next time you log in.
Then redirect your energy to
learning more about you. “Ask
yourself what you’re really looking
for,” says Carmichael. You may
realise what you want is closeness
with a relationship-oriented person,
and if they’re not giving you that,
you’re preventing your brain from
noticing someone who can. Use
your newfound time to take tap
lessons, join a book/run/litter-pick-
up club, go on more first dates…
As for me, it took a nudge from
friends – and three glasses of wine
– to finally unfollow my former
thirst trap. I still think about him and
wonder “what if.” But I know if he
ever bounces back into my life, it’ll
be for real this time. And no amount
of Insta intel can beat that. wh
A PRI L 2 021 womenshea lt h.co m.a u 4 3
 It
Hammer
time

Spaces offering demolition as a form of therapy are on

the rise... and women are first in line. WH looks at why
By Alex Davies

44

As the music blared, Lyndal Rogers
swung the metal bar until it
collided with the washing machine.
Dripping in sweat, she soaked in
the adrenalin rush before going
back for more. After all, the
37-year-old radio announcer
wasn’t demolishing her own
appliance. This one was part of
a break room – and she was there
to smash the contents up.
“It was amazing – I felt really
uplifted afterwards,” recalls
Lyndal, who visited SmashLAB
in Wollongong, NSW, with two
girlfriends during a stressful time.
“We thought it’d be a laugh to let off
steam in a controlled environment.”
Controlled, it is. Head into one of the
break rooms emerging worldwide –
from Brisbane to Ottawa – and you’ll
be kitted out in full safety gear,
given a baseball bat or similar, and
faced with plates, vases, furniture
and even electronics to destroy.
The appeal is undeniable,
especially for women. In the
second season of hit Netflix show
Sex Education, one of the most
empowering scenes saw the female
characters bond and vent their
frustrations via a sledgehammer
and bats in a junk yard. Meanwhile,
women make up 62 per cent of
SmashLAB’s visitors – a gender
imbalance echoed by other venues.
So, what’s driving us to wreak havoc
on inanimate objects, and is this
activity actually any good for us?
Driving Miss Rage-y
PHOTOGR APHY: TR AVIS R ATHBONE/ TRUNK ARCHIVE
That we’re craving a fresh
frustration outlet probably isn’t a
shock. Who hasn’t felt that rise in
their chest when they’re talked over
by a colleague, catcalled on a run
or witness to any sort of injustice?
Journalist Felicity Harley, author
of Balance & Other B.S. ($29.99,
Allen & Unwin), says, “Women are
facing unprecedented pressures as
they juggle work, children, partners,
friends, ageing parents as well as
other societal demands. Research
and experts agree, there’s constant
pressure on women to be ‘perfect’
and effortlessly handle it all.”
Harley cites an example of how
this can sometimes manifest in her
house: rage cleaning. “On one hand
I’m envious my husband can sit
there and watch the footy; on the
other I am so frustrated he can’t
see the chaos,” she says. “I storm
down the hallway with the washing
basket to put away the clothes, and
I slam down the toilet seat and say,
‘Oh sorry, was that a bit loud?’. I
get cranky in a passive-aggressive
way, whereas my husband would be
more likely to verbalise his anger.”
Yourself Vibes
That word ‘verbalise’ is key here. A
2000 University of California study
found that, compared to men, we’re
more comfortable holding in anger
and can find the emotion shameful.
“We’re taught that women aren’t
meant to be angry,” says clinical
psychologist Amanda Gordon,
director of Armchair Psychology.
“When little girls have a tantrum,
they’re told that’s not the way
girls behave. Boys may be told
not to have one, but it’s not seen
as antithetical to their gender.” As
for the workplace, Yale University
research suggests women who
show anger are – surprise, surprise –
valued less highly than fiery blokes.
Nancy Sokarno, a psychologist
for online service Lysn, says, “I see
women try to bottle up and push
aside their anger or frustration to
avoid conflict, or because there are
so many priorities ahead of these
37
break room visitors
who fall into the
26-35 age bracket.
SOURCE: SMASHL AB, WOLLONGONG
me nt al h e alth
feelings that they feel they have to
always just keep it moving. I think
women generally feel expressing
their emotions may make them
look weak or sensitive. They tend to
find other outlets, such as drinking
alcohol and withdrawing socially.”
But give us a metal bar and
permission to vent without
judgement? It’s no wonder that
we’re all joining the break-room
bandwagon. “All expectations of
how we’re ‘supposed’ to behave are
left at the door,” confirms Lyndal.
A Wellbeing
Breakthrough?
As for the health benefits of a
crockery massacre, it comes down
to what’s driving you. “If you’re
smashing plates to have fun with
friends, feel a sense of action and
expenditure of energy, that’s fine,
but I’d hate for it to be instead
of dealing with whatever is really
upsetting you,” says Gordon. “It’s
important to look at ‘why am I
angry?’” She suggests if you leave
your frustrations behind in the room,
great – but if they hang around,
it’s time to deal with the source.
Harley adds, “[Break rooms]
are for a bit of fun, rather than an
ongoing anger management tool.
Your partner cheated? Smash the
shit out of plates, then spend the
rest of your money on professional
help. Trust me, it’ll be better for
your wellbeing in the long term.”
Talking to an expert or someone
supportive, engaging socially,
meditating, exercising and alone
time can all be tools for managing
anger and stress, says Sokarno.
Gordon also suggests journalling as
a way to spot patterns or triggers.
After her rumble with the washing
machine, Lyndal left SmashLAB on a
high, like she’d just done a workout.
“I felt powerful,” she says. And
what’s not to love about that? wh
Struggling with feelings of stress or
anger? Contact a GP or organisation
such as Beyond Blue (beyondblue.
org.au) or Relationships Australia
(relationships.org.au) for advice.
AP RI L 2 021 wom e nsh eal th .com .a u 45
 Have
Armchair,
Will Travel
A round-the-world trip might not be on the menu right
now, but daydreaming can still deliver feelgood benefits.
Food for your wanderlusting soul, right this way
B y D i l v i n Ya s a

Are you
jetsetting
comfortably?

46

Loving life on your next overseas
trip might still be a way off yet,
but want the very good news?
Research suggests daydreaming
about (and planning for) a holiday
may actually make you happier
than the vacation itself. According
to a Dutch study published in the
journal Applied Research in Quality
of Life, holidaymakers experienced
a more significant boost in their
emotional wellbeing during the
planning stages than on the actual
trip – a by-product of looking
forward to good times ahead.
“During a planning session, you
could enter an alpha brain wave
state where you feel relatively calm
and relaxed,” says psychologist
Dr Amanda Ferguson. “If you look
at destinations for 20 minutes or
so, you’re getting health benefits
[similar to] a guided meditation.
It might not be the escape you
thought you’d be having this year,
but visualisation can provide a
healthy alternative while we wait
[this time] out.” Ready for a big
dose of that? Let’s get dreaming…
Hone your
mixology
skills with a
virtual class.
f i tsp o tr ave l
If you’re
missing
bright
lights of
a big city
Lusting after a crowded
metropolis where towers
pulsate with neon lights and
rowdy people fall out of
darkened doorways? Settling
in for movies such as Lost in
Translation, Crazy Rich Asians
and Midnight in Paris (as well as Transport
Sex and the City, of course) can yourself to
another city
give you that ‘immersed in a
with Almost
city that doesn’t sleep’ feeling. French, Only in
When it comes to reading, New York and
“audio books can transport NW; or treat
(and transport)
you beautifully,” says Ferguson. yo’self with
Check out Almost French by an online
Sarah Turnbull, Only in New culture fix.
York by Caroline Overington
and NW by Zadie Smith.
A large part of big-city touring
involves participation and,
thankfully, it seems the tourism
industry is only limited by
its imagination (well, and the
pandemic). You can livestream
Broadway shows (broadwayhd.
com) and jazz performances
from some of NYC’s best clubs
(jazz.org), tour the world’s top
museums at Google Arts and
Culture, and even sign up for
online cocktail making tutorials
(liquor.com). Cheers to that!
APRI L 2021 wom enshea lth .com .au 47

If you’re
craving a
different
culture
An instant way to transport
Explore more yourself to another place?
of the planet
Create a local dish or craft,
with the likes
of Wild, I advises Ferguson. Invite the
Dreamed of rolling hills of the Tuscan
Africa and a countryside into your home
Colorado
Calm Playlist. by signing up to Nonna Live
cooking classes (nonnalive.
com). Also check out Class
Bento (classbento.com.au)
for food and craft workshops.
Fans of the US will eat up
the Colorado Calm Playlist
on Youtube, which features
tracks synonymous with the
state. Meanwhile, I Dreamed of
Africa (both the movie and the
book by Kuki Gallmann), Into
the Wild, and Wild (again, the
film adaptations and the books
by Jon Krakauer and Cheryl
Strayed, respectively) will take
you to new parts of the planet.
When it comes to virtual
exploring, check out AirPano
(airpano.com). This clever site
is packed with 360° panoramic
videos that give guided tours
from Belfast to Bhutan. You can
even do a Cuban shark diving
experience and hover over
Victoria Falls. What better way
to spend your lunch break?
48 wom en s hea l th .co m . au A P R I L 2 02 1
If you’re
after a
spiritual
getaway
Sure, you can read Elizabeth
Gilbert’s Eat, Pray, Love or The
Alchemist by Paulo Coelho, but
any guru worth their Himalayan
salt will tell you you’ve got
to put in the work yourself.
Fortunately, the pandemic
has made joining retreats and
wellbeing workshops remotely
that much easier, and armchair
travellers can enjoy everything
from a full range of virtual
exercise programs and self-
training tutorials at Thailand’s
Chiva-Som (chivasom.com)
to Face Gym (facegym.com)
where bespoke movements
are tailored to your personal
face training goals (yep, it’s a
PHOTOGR APHY GET T Y IMAGES, SHUT TERSTOCK , COURTESY OF BROADWAY INBOUND, DAN AND ZOR A AVIL A ,
thing). You can even sign up
for a three-day Balinese retreat
through Escape Haven’s Escape
@ Home (escapehaven.com) –
CHIVA SOM ONLINE WELLNESS SERVICE, ESCAPE HAVEN’S ESCAPE @ HOME, SUPPLIED.
subscribers can dive into yoga
and meditation, workshop
goal setting and learn to cook
recipes from a holistic chef.
Of course, if that’s all too
much, there’s nothing wrong
with an evening in front of Wes
Anderson’s The Darjeeling
Limited or Baraka. Now, if you
could please take your seat, the
self-care journey can begin...
Get inspired
with Eat, Pray,
Love and The
Alchemist,
or boost your
wellbeing with
Chiva-Som’s
virtual classes.
 f i tsp o tr ave l

5 OF THE
BEST
TRAVEL
PODCASTS
For more adventure inspo, grab your
headphones and tune into these gems
JUMP WITH TRAVELING JACKIE
travelingjackie.com
WOMEN ON THE ROAD
womenontheroadpodcast.com
WILD IDEAS WORTH LIVING
wildideasworthliving.com
THE OFFBEAT LIFE
theoffbeatlife.com
ARMCHAIR EXPLORER
armchair-explorer.com 
Immerse
yourself in If you’re
dreaming
the pages
  of The Beach
and A Theatre
for Dreamers.
of an island
paradise
Pour yourself a glass of ouzo
and picture a sugar-white
volcanic rock vista dusted
with cobalt bars or churches. Or
better yet, a tiny motu rising out
of an azure lagoon, all swaying
palm trees and ukulele music.
Lock in an afternoon in the
Greek Islands, Bora Bora or
Fiji by soaking up Mamma Mia,
Couples Retreat or The Blue
Lagoon. Prefer to put yourself
And,
into the picture? Sir David
breathe... Attenborough’s Great Barrier
Reef (attenboroughsreef.com)
is an interactive exploration of
our own beautiful backyard.
Spotify also has a multitude
of playlists, from Authentic
Luau Music to underwater and
snorkelling sounds. Why not get
them in your ears as you read
The Beach by Alex Garland or A
Theatre for Dreamers by Polly
Samson, or even as you browse
the island-heavy Insta accounts
of @brooklynhawaii and
@beaches_n_resorts? After all,
this is all about choosing your
own adventure – 2021 style! wh

49
 The
Fur-Baby
Generation Pets aren’t just the cutest
members of your fam.
Turns out they also unleash
serious wellbeing benefits
By Jennifer Nied

It was pouring – dare I say, raining cats and dogs – the

day my husband and I picked up our new Westie pup.
Poppy was the tiny runt of the litter, and she shook and
whimpered as her rural home faded in the rear-view mirror.
I soothed her, curled up in my palms, as well as any new
pet parent could. Fast forward four years and she still
has both of us wrapped around her adorable little paw.
Over the past year, coronavirus litter box cleaning…) Dogs live for
restrictions inspired hundreds of between nine and 16 years and can
Aussies to foster or adopt a furry cost around $1,475 annually, and
friend to help keep them company they look to you for food, shelter
in iso. Even before the pandemic and exercise every day. Cats are
hit, millennials were the largest less of a daily commitment, but
group of dog owners – and more can live for up to 18 years and
likely than older generations to cost $1029 annually. Still, there are
get a dog before having kids. “A loads of benefits if you’re in it for
pet offers a sense of family and the long haul. Pets can boost our
routine,” says Zazie Todd, author mental wellbeing, according to
of Wag: The Science of Making a University of York study, while
Your Dog Happy (Greystone Books, research suggests they’re also a
$32.99). “Having an animal to look win for cardiovascular health (partly
after is one way to practise some thanks to the physical activity that
of the responsibilities that come often comes with them). And get
with having a child.” Basically, it this: simply looking into Fido’s eyes
can almost be a trial run of sorts. can offer an uptick in feel-good
Despite what Instagram may oxytocin, say Japanese scientists.
tell you, pet ownership isn’t all But before you fall headfirst in
summertime Frisbee sessions and puppy love, it’s time to find the
#Caturday cuddles. (You’re also in BFF (best furry friend) for you.
for dark winter walks and Caturday Welcome to the pet parent club.

50 wo m en s hea l t h.co m . a u AP RI L 2021

 we llb ei ng

Puppy
love

Perfect Pair
There are more than 200 dog breeds recognised by the
Australian National Kennel Council, from the tiny toy
poodle to the majestic Great Dane. Let’s find your match:

¦ ¦ ¦
Running Savasana Quiet
bud sidekick buddy
If you love going Cavalier Bichon frises,
the distance, King Charles Boston terriers,
Labradors, spaniels, bulldogs and
golden basset hounds, greyhounds
retrievers, bulldogs, Italian tend to be super
border collies greyhounds and polite and
and cattle dogs pugs don’t content to just
all have the require a lot of chill. Your
stamina to keep cardio to stay next-door
up. Prepare for happy and neighbours
long walks – healthy – but will thank you.
think an hour or they’re always
more each day. down to hang
by your side.

51
we llb ei ng
Shop Talk
From four-legged dates to adoption
intel, behold your get-a-pet guide…
START ONLINE
Kickstart your search at
adoptapet.com.au or petrescue.
com.au. These sites can help you
find adoptable animals in your
area and then connect with them
IRL. You can usually read about
their personalities and
backgrounds – kinda like a
dating profile, but cuter.
DO YOUR DETECTIVE WORK
Good breeders know and love
their animals so, if you go
down that route, ask plenty of
questions. Responsible ones work
toward good health in every litter,
provide quality care and living
conditions, and offer a safety net
for people who end up being
unable to care for their dog.
52 women s h ea lt h.co m. a u AP R IL 202 1
SAVE A LIFE
Each year, hundreds of thousands
of pets are sent to animal shelters
where they face an uncertain
future. The pros of adopting:
animals can usually be taken
home after an initial visit, and
new rescues come in frequently.
The fees often cover desexing,
vaccines and a microchip, too.
Keep in mind that rescues may
have experienced trauma, which
means they’ll need extra care.
SKIP THE STORE
Fact: Some pet stores and
vendors get animals from puppy
farms, where they’re often
mistreated and develop health
and behavioural problems as a
result. Keep walkin’. (FYI, puppy
farming is a huge welfare issue,
so get advice from the RSPCA or
a similar group if you’re unsure.)
Spoil
Them
Healthy
You’ve already levelled up your
routine – Miss Whiskerson is next.
We asked the folks at PETstock
for some prods that are designed
to nourish and challenge your
favourite little ball of fluff.
THE KITTY
BOUDOIR
A comfy bed gives
your cat a safe
space of their own
– try Buddy & Belle
Cat Cave Olive,
$69.99, for a super
soft and cosy
chillout zone.
THE DOGGY
TEETHER
Show your pup’s teeth some
TLC with the Kong Dental
Squeezz Dental Stick, $23.99.
Chewing on it (rather than the
couch) helps to clean teeth as
well as keep Rover mentally
and physically stimulated.
THE SMART HYDRATOR
The Tech 4 Pets 2L Smart Water Fountain with
UV Light, $99.99, features a special filtration
system to disinfect water for your four-
legged pal. You can also use an app to
remotely control the fountain’s water flow
and circulation when you’re not at home.
THE GIVE-BACK TOY
Whether they’re tossing
it around, chewing on it
PHOTOGR APHY: STOCKSY, SUPPLIED
or snuggling up to it, your
pet will love this soft
Australian Native Plush
Kangaroo, $14.99. It
features a fun squeaker,
plus 100 per cent of
profits go towards
PETstock Assist projects
that support pets and
families in need. wh
 The world’s number one
almond milk brand and
Sally Fitzgibbons’ favourite
sleep smarts

Good
Vibes
Simple bedroom
hacks to help
you sleep better,
deeper and longer
(yes, please!)

Only

54
 Not sayin’ you need to go crazy
or rearrange your furniture in
the name of feng shui, but your
13 THE PERCENTAGE
OF AUSTRALIANS
WHO ADMIT TO
WORKING FROM
BED OVER THE
bedroom matters. It’s where you PAST 12 MONTHS,
fall asleep, start your day, and ACCORDING TO
everything in between, after all. But A NEW STUDY.
when was the last time you gave your SOURCE: 2020 ECOSA STUDY

master digs a lift? Ann Devlin, PhD,

a professor of psychology at
Connecticut College, shares smart
ways to promote sweet dreams.

IF YOU HOLD A RECORD FOR IF YOU FEEL A TAD LOW… IF YOU CAN’T SEEM TO
TOSSING AND TURNING… STOP A RACING MIND…

Disguise Recall Wind Down,

Your To-Dos the Good
Times
A chaotic room correlates
with stress, which translates
to low-quality shut-eye.
“Eliminate reminders of
tasks,” says Devlin. So put
away the laundry, move your
lists out of sight, and just
banish your phone already
(ideally, far from your trusty
bedside table and, at the very
least, with “Do not disturb”
activated). A basket like
Branäs hides odds and ends
when you have zero time for
any further organisation—
hey, let’s be honest we’ve all
been there. $19, ikea.com.au
Personal touches make
your room feel like it’s, well,
your room. “The specific
items will be different for
everybody, but ultimately,
you want to add pieces
that remind you of things or
people that make you feel
happy,” says Devlin. Pics
from your last hike or beach
vacay are solid choices:
“Nature has a restorative
effect.” Upload your faves to
Canvas Champ and they’ll do
the hard part (um, framing)
for you. Love it! From $15.48,
canvaschamp.com.au
Share All
Your bright ceiling light is
great for choosing an outfit
at the crack of dawn, but
for late-night deep talks?
Not so much. “People are
more likely to open up in
dim lighting than in bright
lighting, according to
research,” Devlin says. Invest
in a cute lamp for your den
to help softly disperse light,
or connect a Lifx smart
bulb to the free namesake
app to switch up your
settings to suit your mood.
From $29.99, lifx.com.au

Clean Queen Is your home making you feel

stressed and anxious? Read this:
With the sudden rise in popularity of tiny homes, and the continued popularity of Marie Kondo-like
methods of decluttering, you might be thinking, “Do I need all this stuff?” when it comes to your home.
PHOTOGR APHY: MEL YATES

And while the answer is highly personal, science suggests you actually might be happier with less.
A 2002 study found that consumerism and materialistic values might be negatively affecting our mental
health, while a 2018 study from Indiana University, USA, found that the organisation and cleanliness
in our home actually has a powerful effect on our fitness levels. However, when it comes to where to
start, psychologist Gemma Cribb says, the bedroom is key. “We need a place where we can relax and
be calm. Otherwise we can feel exhausted, overwhelmed, irritable and agitated,” she explains. “Our
concentration can be affected as can our efficiency and creativity.” Right then, let’s get tidying! wh

APR IL 2 02 1 wom en she alt h.co m.a u 5 5

Simple
ways
to rock
your
fitspo
world

57
 THE
BEAUTY
By Vic toria H all IS PROBIOTICS-LADEN BEAUTY

OF
A SKINCARE WIN OR A NOVELTY TREND?

BACTERIA
WH LOOKS AT THE SCIENCE BEHIND THIS BUZZY INGREDIENT

58 wo men s hea l t h.co m . a u AP R IL 202 1

skin fitness

59
 BACTERIA HAS HAD SOMETHING OF A
MAKEOVER. IT WAS ONCE CONFINED
TO CONVERSATIONS AROUND THE
EFFICACY OF HOUSEHOLD CLEANING
PRODUCTS, BUT A WEALTH OF
RESEARCH AND RESULTING BUZZ
AROUND THE NATURAL MICROBIOME
IN HUMAN BODIES HAS TURNED
BIOTICS – BOTH PRE AND PRO – INTO
MAINSTREAM TERMINOLOGY. FRIDGE
DOORS BECAME LINED WITH KEFIR AND
BRUNCH WASN’T BRUNCH WITHOUT
SOURDOUGH. THE SHIFT HAS GIVEN
RISE TO A WHOLE NEW INDUSTRY OF
PROBIOTIC FOODS AND SUPPLEMENTS,
AND NOW – NEVER ONE TO BE LEFT
BEHIND – THE BEAUTY INDUSTRY IS
AFTER ITS OWN PIECE OF THE PIE.
The truth is that specific make-up of your microbiome
is unique to you and largely dictated by
your skin is literally your genetics and lifestyle, including
covered in bacteria. where you live, what you eat and
At any given moment, trillions of the products you use. The function
microscopic single-cell organisms of this collection of bacteria is to
can be found whiling away the day protect the skin and keep it healthy,
on the top layer of your epidermis. just as the bacteria in the gut work
It’s a microbiome, just as you have to ensure your digestive system is
a microbiome in your gut, and it running efficiently and effectively.
exists all over your skin – face and Scientists know that diets low in fibre,
body. “Our microbiome is made up fruit and veg can cause an imbalance
of ‘good’ bacteria that live in harmony in the gut microbiome, giving rise
on the skin surface,” says dermal to increased levels of bacteria that
therapist Dr Giulia D’Anna from aren’t helpful to the body; if these
Dermal Distinction in Victoria. “It get into the bloodstream and are
provides skin with a natural barrier to transported to skin cells, they’ve been
harmful bacteria and contaminants.” shown to trigger inflammation, acne,
There are common strains of bacteria – redness and dryness, says French
namely cutibacterium, staphylococcus cosmetic doctor Marie Drago. If the
hominis and also staphylococcus skin microbiome is compromised in a
epidermis, for example – but the similar way – say, by applying products
60
that are too abrasive or acidic or eating
lots of high-sugar foods – you’re more
vulnerable to environmental stressors,
such as pollution and UV rays, resulting
in inflammation, loss of elasticity, acne,
rosacea, sun damage and more. So,
the thinking goes that if consuming
probiotic foods can help you maintain
a healthy gut, feeding your skin with
probiotics can also help the dermis.
What’s Really
Bugging You?
The beauty industry has dabbled
in probiotic products for years, but
rarely have the bigger brands – or
the average consumer – taken note.
Until now. In fact, the growing global
probiotic cosmetic market is tipped to
be worth nearly $50 million by 2025.
“Probiotic skincare has been bubbling
away for quite some time now, but it’s
only in the past couple of years that it’s
become a status ingredient,” says Lisa
Payne, senior beauty editor at trend
intelligence business Stylus. D’Anna
has also noticed an uptick in “clients
looking at skincare that can assist in
‘rebalancing’ and maintaining the
balance of the skin bacteria.”
Lancôme Advanced Génifique
Serum contains seven different
prebiotic and probiotic extracts in
its anti-ageing formula, while the
Elizabeth Arden Superstart range
blends skincare darlings glycerin,
ceramides and hyaluronic acid with
two strains of bacteria. Smaller
brands have centred their entire
ranges around the concept of probiotic
skincare. Mother Dirt has harnessed
live bacteria to level up its products.
The hero ingredient in the brand’s AO+
Restorative Mist, $69.95, is ammonia
oxidising bacteria, which naturally
converts sweat into nitrate and
nitrate oxide, calming inflammation.
Brands aren’t turning to probiotic
formulas without cause. Research
from the past decade points to the
theory that bad bacteria in your
skin’s microbiome can be warded

off with the help of topical probiotics
that help good bacteria on the skin to
thrive. “Probiotics aim to replicate the
microorganisms on your skin naturally,”
says D’Anna. “When we use them, we’re
trying to outnumber the bad bacteria
so that balance in the skin is restored.
Ultimately this means it should return
to good function and health.” In 2017,
the University of California, San Diego
discovered that two particular strains
of bacteria – staphylococcus hominis
and staphylococcus epidermis – can
eliminate staphylococcus aureus,
found in higher quantities on the skin
of people with eczema. Scientists
swabbed the two strains of bacteria
from the skin of an individual eczema
sufferer, cultivated it in a lab and
incorporated the microbes into a
moisturising lotion. Next, they applied
the formula to the volunteers’ forearm
and noted an improvement in the
condition within just a day. What’s
more, a year later, a study by University
of Antwerp in Belgium found that
become a
applying lactobacillus to mild-to-
moderate acne can help reduce
inflammatory lesions and blackhead
formation. The bacteria altered the skin
microbiome, specifically reducing
the abundance of staphylococcus.
Feed Your Skin
As with all trends that have enjoyed a
sharp rise in popularity, there are those
who question, if not the legitimacy of
probiotic skincare, then the blanket
claims that it would benefit everyone.
Some query the idea that particular
strains of bacteria are suitable for
all skin types, given that everyone’s
skin fitness
skin microbiome is different. Mike
Wilson, professor of microbiology
at University College London, has
concerns. “Introducing any microbe
that’s not part of the resident
microbiota of a particular body region
is potentially dangerous,” he says.
“Take lactobacillus: despite research
showing its positive effects on acne-
prone skin, it doesn’t occur naturally
in healthy skin microbiota. It’s very
difficult to predict what it would do to
the microbial communities that reside
there.” Dr Bernhard Paetzold, co-
founder of S-Biomedic, which designs
therapeutic and cosmetic applications
for the skin microbiome, concurs.
“Lactobacillus is naturally found in
the vaginal tract, but it’s not part of
the facial microbiome. I would always
choose a strain that’s naturally found
on the area of the skin you’re treating.
Sadly, there’s no one good strain that
would work for all applications.”
Dr Barbara Sturm, aesthetic doctor
and founder of her eponymous
skincare brand, is keen for people to
learn how to live in harmony with their
skin in the first place, rather than turn
to probiotic formulas to repair damage.
“Healthy skin is usually ever so slightly
acidic, with a pH between 4.2 and 5.6,”
she says. “This protects it against all the
damage life throws at it, and naturally
pH, with ingredients such as hyaluronic
acid, niacinamide and botanicals with
antioxidants.” That should remove the
need for bacteria-specific skincare.
The growing preoccupation with
clean-as-a-whistle skin isn’t doing your
dermis any favours, either. Ingredients
and preservatives designed to strip
the skin can’t discern between good
and bad bacteria, so they’ll wipe out
hundreds of species of the good stuff,
too. It’s the same reason gut experts
warn against colonic treatments – to
wash away the bad, you’re likely to
see the good disappear too. Known
offenders include foaming sulphates
(SLS), which strip the skin of its natural
AP RI L 2 021 womensh ealth.com .au 61
skin fitness

3
Dr LeWinn’s
Recoverederm Gentle

2
La Roche-Posay Lipikar Skin-Protecting Toning
Baume AP+, $39.95 Mist, $29.95
This body moisturiser A probiotic complex that
focuses on rebalancing the protects barrier function,
skin’s microbiome. It’s while warding off signs
a winner for dryness. of stress (hello, redness).

4
Payot Crème

1
The Dermal Diary N°2
Dream Mask, $100 L’Essentielle,
Make this your $78
new bed buddy. This melt-in
It stars bacteria balm uses
to accelerate prebiotics and
skin renewal probiotics to
and counteract instantly calm
signs of ageing. and soothe

9
irritated skin.

5
Korres Greek
Yoghurt
Nourishing
Probiotic
Gel-Cream, $58
With a unique Saturday Skin
whipped texture Bright Potion
and time-release Probiotic Power
hydration, this is Serum, $73
ace for dry skin. Made up of four
probiotics and
two prebiotics,
this hustles to

8 7
Elizabeth give you healthy
Arden radiance all day.
Superstart
Probiotic

6
Boost Skin Lancôme Advanced
Renewal The Grown Génifique
Biocellulose Alchemist Serum, $320
Mask, $85 for 4 Anti-Pollution With seven pre and
Improves skin Primer, $49 probiotic ingredients, this

PHOTOGR APHY: BA ARD LUNDE / TRUNK ARCHIVE, SHUT TERSTOCK , SEVAK BABAKHANI,
appearance Full of powerful is big on brightening.
and optimises prebiotic peptides Ideal for when your skin
its microflora to boost hydration is looking a bit meh.
and natural and protect skin.
defences.

oil, and methylisothiazolinone (MI),
a harsh preservative that inhibits
bacteria from growing in the water
found in skincare, thereby extending
its shelf life. Acids such as glycolic and
lactic, as well as physical scrubs with
grains or beads, can help to make
skin glow – but be aware they’re also
culprits that can strip away everything
in their wake. “Every time you cleanse,
it takes around four hours for the
acid mantle, the skin’s outermost
protective layer, to re-form,” explains
dermatologist Dr Joshua Zeichner.
At the end of the day, we know you’re
unlikely to stop cleansing your face or
turning away from acids that promise
glowing skin, so it really comes down to
weighing up the pros and cons of each
product you use. If probiotic skincare
allows you to find the sweet spot
between getting rid of daily grime and
build-up without letting bad bacteria
run riot, happy days. And if the idea
doesn’t seduce you now, know that
research into identifying more strains
of bacteria is developing all the time,
and experts believe that advanced
formulas will benefit your skin. So,
keep an eye out as you quaff your
kombucha. The future of the clever
new breed of bacteria-based beauty
is as bright as your skin will be. wh

62 wom en s h ea lt h .co m .a u AP R I L 202 1

 IN OUR INSPIRING

PODCAST
SERIES, WE CHAT TO
GAME-CHANGING WOMEN
ABOUT LIFE, SUCCESS,
HEALTH, FITNESS, WELLNESS
AND EVERYTHING
IN BETWEEN

TUNE
IN

FIND UNINTERRUPTED BY WOMEN’S

HEALTH AUSTRALIA ON YOUR
FAVOURITE PODCAST PLAYER NOW

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INSPO IN
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NOW!
 Find your
face’s
new BFF

Just
Dew It
Dry, flaky skin? Swipe right on these
hardworking foundations that offer a dose
of hydration and coverage
By Erin Docherty

Anyone who’s applied foundation

to thirsty, dehydrated skin knows it
can be more frustrating than peeling
off a sweaty sports bra (the struggle
is real, right?). So it’s a good thing
today’s clever formulas offer the
absolute best of both worlds: great
coverage with a side of skin-loving
ingredients that soothe dryness
better than a long, icy cold drink.
“Foundations now have the benefit
of enhancing the look of your
skin, like an additional step in your
skincare program,” says specialist
Sarah Hudson from Skin By Sarah
Hudson. The top ingredient to look
out for? Hyaluronic acid. “This helps
to lock in natural moisture,” Hudson
explains. Other goodies include
vitamins C and E, which “provide an
antioxidant shield, protecting the
PHOTOGR APHY SEVAK BABAKHANI

skin from environmental damage

and helping promote healthy
skin-cell growth.” So how do you
know which is The One? Take your
pick from these hydrating heroes
designed to keep your skin looking
(and feeling) like a million bucks.

64
 f i tsp o ma ke -u p

NUDE BY NATURE
LUMINOUS
SHEER LIQUID
FOUNDATION,
$39.95
Three supercharged
ingredients – hyaluronic TARTE MARACUJA
acid, green tea and
Kakadu plum – ensure TINTED HYDRATOR,
this glowy formula $46
is ultra nourishing. Featuring maracuja oil,
Kakadu plum is the hyaluronic acid, vegan
most naturally vitamin collagen, turmeric root
C-dense source on the and aloe flower, this is
planet, and hails from ideal for daily coverage.
the Australian bush. Plus, it blends easily.

BY TERRY LANEIGE BB CLARINS

HYALURONIC CUSHION HYDRA EVERLASTING
HYDRA- RADIANCE YOUTH FLUID,$66
A skincare-makeup
FOUNDATION, $96 FOUNDATION, $52 hybrid that contains
This baby is a serum The Korean beauty
konjac micro-pearls and
foundation, which world knows all about
organic argan oil for
means the texture is glowy skin (that’s where
deep hydration. It also
super fluid and it pretty the whole ‘glass skin’
boasts pigments, pink
much just melts into trend began). This
pearls and soft-focus
your skin. As the name K-beauty formula is
powders (so extra!) for
suggests, hyaluronic hydrating and includes
dewy vibes. We’re sold.
acid is the star player. broad-spectrum SPF 50
while offering genius
luminous coverage.
SISLEY PHYTO
NATIO SEMI-MAT TE HYDRA TEINT,
FULL COVERAGE $145
FOUNDATION, L’O R É A L T R U E
This gem moisturises,
$19.95 MATCH LIQUID corrects, smooths and
Popular opinion: dry FOUNDATION, illuminates. With a fresh,
skin doesn’t play nicely $29.95 creamy texture, it stars
with matte foundation. Featuring hyaluronic white lily extract and
Well, this goodie is acid, this blendable vitamin E to soothe.
formulated with rosehip product works like
oil and Kakadu plum for a magic wand and
a matte base that counteracts dullness. COVERGIRL CLEAN
doesn’t dry skin out. FRESH SKIN MILK
FOUNDATION,
REVLON $19.95
PHOTOREADY This lightweight,
nourishing liquid is
CANDID GLOW loaded with hydrating
FOUNDATION, coconut milk and
$24.95 soothing aloe extracts,
A lightweight, hydrating which are known to
formula that offers replenish moisture and
a healthy glow. Extra soften the skin. It’s also
points because it’s full 100 percent vegan
of TLC ingredients, such certified. Talk about
as antioxidant vitamin E an overachiever.
and uber moisturising
prickly-pear oil. Love it.

Steer Clear
Some good-to-know skin-tel for you?
Avoid using talc on your face, since
it absorbs the oil and moisture from
your skin. We’d also swerve stripping
ingredients such as witch-hazel and
salicylic acid, because they can lead to
surface dehydration and skin irritation.
Plus, they’re no fun at parties. wh

APR IL 202 1 wo menshealt h.co m.a u 6 5

 THE
2021
ATHLEISURE EDIT
Update your sports luxe wardrobe with our pick of the best
clothes, shoes and accessories for whatever moves you
Photography by S evak B abakhani
Styling by Emma Read

Lace up
and go

Reebok
[REE]cycled
Zig Kinetica’
sneakers, $180

66
 style

RUNNING
HIGH-IMPACT EXERCISE CALLS FOR GREAT
SUPPORT (AND TECHIE EXTRAS)

3.
2.
1.

4.

5.
6.

7.

8.
17.

9.

15. 16.

11.

12.
14.

10.

13.

1. Running Bare tank top, $59.99; 2. Lululemon sports bottle, $55; 3. Beats by Dre headphones, $349.95; 4. Under Armour sports bra, $80;
5. Beach Riot leggings, $129 (available from Stylerunner); 6. Berlei sports bra, $69.95; 7. Nike React Infinity Run Flyknit 2 sneakers, $230 (available
from Stylerunner); 8. Reebok sports bra, $75; 9. Stax tights, $74.95; 10. Bonds shorts, $34.99; 11. P.E Nation sports bra, $109; 12. Under Armour
HOVR Machina 2 sneakers, $219.99 (available from Rebel Sport); 13. P.E Nation jacket, $199; 14. Nike Air Zoom Tempo sneakers, $270 (available
from The Iconic); 15. First Base crop top, $99; 16. First Base leggings, $139; 17. The North Face trail vest, $250

AP R IL 2021 womens he alth.co m. au 67

 GYM
UP THE WORKOUT ANTE WITH HIGH-TECH CLOTHING
AND HEAV Y-DUT Y EQUIPMENT

1. 3.
2.

15. 4.

16.
5.

14.

17.
6.

12. 11.
13. 7.

9.

10.

8.

1. Aim’n gloves, $30; 2. Beach Riot tank, $119 (available from Stylerunner); 3. Reebok sports bra, $50; 4. P.E Nation sweatshirt, $149;
5. Puma LQDCELL sneakers, $120; 6. Reebok cropped sweatshirt, $70; 7. Reebok shorts, $35; 8. Adidas Originals waist bag, $45 (available
from The Iconic); 9. Running Bare crop top, $79.99; 10. Ellesse jacket, $159.95; 11. First Base leggings, $149; 12. Running Bare bike
shorts, $89.99; 13. Technogym 10kg dumbbells, $80; 14. Jaggad crop bra, $89.95; 15. Adidas Multix sneakers, $150 (available
from The Iconic); 16. Fendi travel bottle, $850; 17. Technogym 6kg medicine ball, $250

68
 style

SWIM
TAKE TO THE WATER IN SLEEK AND SMART SWIMWEAR
THAT POWERS UP YOUR PERFORMANCE

3.

4.
2.

1.

5.

6.
7.
16.

14.
15.

8.

12.

11.

13.
10. 9.

1. Speedo swim goggles, $34.78 (available from Amazon); 2. Sōlo the staple spray jacket, $145; 3. Salt Gypsy surfboard, $1060 (available from
Tradewind Surf); 4. Frankies Bikinis one-piece, $290; 5. Speedo swim cap, $15; 6. AM Eyewear sunglasses, $260; 7. Innes Lauren one-piece
swimsuit, $240; 8. Duskii long-sleeve paddle suit, $219 (available from The Iconic); 9. Teva Hurricane sandals, $139.95; 10. Triangl shorts, $99;
11. Fjallraven backpack, $159.95; 12. The North Face tote bag, $130; 13. Bond-Eye bikini top, $115, and briefs, $90; 14. Une Piece rash suit, $189;
15. Kenzo slides, $560 (available from The Iconic); 16. Andie Swim one-piece, $150

A PRIL 202 1 wo menshe alth.co m.a u 69

 ADVENTUREGET YOUR HIKE ON WITH THIS TOUGH,
MULTI-PURPOSE OUTDOOR GEAR

3. 5.

2.
6.
4.

1.

7.

8.
18. 19.

9.

10.

17.

14.

16.
11.
13.

15.

12.

1. Stylerunner glass sports bottle, $24.99; 2. Stax crop top, $44.95; 3. Aim’n top, $80; 4. Quay sunglasses, $75; 5. Teva Gateway
boots,$219.95; 6. Jaggad top, $89.95; 7. TJ Sport singlet, $79.99; 8. Fjallraven hip pack, $74.95; 9. Jaggad shorts, $99.95; 10. Nagnata
sweater, $450; 11. Veja Venturi sneakers, $250 (available from David Jones); 12. P.E Nation puffer jacket, $339; 13. The North Face Vectiv
Exploris hiking shoes, $270; 14. Szade sunglasses, $79.99; 15. The Upside leggings, $139.99; 16. The Upside T-shirt, $119.99;
17. The North Face down vest, $300; 18. Fitbit Versa 2, $299.95; 19. Hugo Boss sleeveless hoodie, $239

70
 style

YOGA + PILATES FIND YOUR ZEN WITH SEPARATES THAT

BEND AND MOVE LIKE YOU DO

2.

4.
1.

5.

3.

19.
18.
6.

7.

20.
8.

17.

16.
12.
13.
10.
9.

15.

11.

14.

1. Nike fleece sweatshirt, $75 (available from The Iconic); 2. Reebok Princess sneakers, $100; 3. Aim’n resistance bands (pack of 3), $30;
4. The Upside tank, $89.99 (available from The Iconic); 5. Nike tights, $110 (available from The Iconic); 6. Nike Air Zoom Pegasus 37 sneakers, $180
(available from The Iconic); 7. Stylerunner studio block, $29.99; 8. Stylerunner studio sliders, $19.99; 9. Spiritual Gangster rib bra top, $110
(available from The Iconic); 10. Sōlo the staple leggings, $120; 11. Lululemon bag, $59; 12. Stylerunner studio socks, $14.99; 13. Calvin Klein rib
seamless bra, $89.95; 14. Frame sweatshirt, $357; 15. Lululemon sports bra, $79; 16. Veja SDU sneakers, $160 (available from Well Made Clothes);
17. Szade sunglasses, $79.99; 18. Cotton On vestlette, $19.99 (available from The Iconic); 19. Stax leggings, $74.95;
20. Adidas yoga mat, $53.90 (available from Amazon)

A PR IL 2021 womens he alth.co m.a u 7 1

 TENNIS
SERVE UP CLASSIC STYLE WITH
THESE ON-COURT ESSENTIALS

4.

3. 5.

2.

1.
6.

8.

9.
7.
19.

18.
17.

20.

10.

13.

14.
16.
11.

15.

12.

1. Sōlo the staple sweater, $110; 2. Fitbit Inspire 2, $179.95; 3. Jaggad knit tank top, $89.95; 4. Ellesse visor, $19.95; 5. Adidas crop tank top, $45
(available from The Iconic); 6. P.E Nation shorts, $129; 7. Ecco sneakers, $219.95; 8. Rado watch, $3200; 9. Ellesse jacket, $139.95; 10. Reebok
Classic sneakers, $130; 11. Ellesse tennis dress, $69.95 (available from The Iconic); 12. Stax bum bag, $39.95; 13. Lululemon tights, $119;
14. Converse sneakers, $180; 15. Cotton On vestlette, $24.99; 16. Under Armour duffel bag, $65; 17. Nimble bralette, $69; 18. Adidas tennis
skirt, $60 (available from The Iconic); 19. Wilson tennis racquet, $251.92 (available from Amazon); 20. Hugo Boss sneakers, $349 wh

72
 style

Quay sunglasses, $75.

Racquet, stylist’s own

A PRI L 2 021 womenshea lt h.com .a u 73

c ove r s t a r

The
evolution
of
Elsa She’s exercised for decades and is no stranger
to the power of a good sweat session.
But, for Elsa Pataky, the learning never
stops – and an exciting new project has
totally flipped her training script

By Alex Davies Photography by Steven Chee

74 wom ens h ea l th .co m .a u A P R I L 2021

75

There are certain topics
you’re likely to chat about
with a Women’s Health cover
star. Tasmanian devils isn’t
one of them. And yet, here
I am talking about those little
marsupials with Elsa Pataky.
She’s telling me about a
conservation project she and
husband of 10 years – actor
Chris Hemsworth – are
supporting to reintroduce
devils into mainland Australia
for the first time in 3,000
years. Her family (including
daughter India, eight, and
six-year-old twin boys Tristan
and Sasha) have spent time
with the groups involved,
such as Aussie Ark and
Global Wildlife Conservation.
“Having the opportunity to
protect the animals and try
to bring them back… it’s
amazing and so interesting
for the kids, too,” says Elsa.
76 wo men s he al t h.co m. a u A PR I L 2 021
It’s no secret Elsa is a huge animal lover, especially of
horses (scroll her Instagram for an awesome video of
her helping to deliver a foal). And, although the 44-year-
old already knew the value of spending time with these
majestic creatures for her mental wellbeing, being at
home more over the past year has truly cemented it.
“When we were in lockdown, I could still ride, so it was
[all about] my family, my husband and my horses,” she
says. “It’s such a passion; kind of like meditation for me.
I think it’s important for your mind to have something
you enjoy – a hobby that’s just for you and your time.”
Whenever she’s not at home in Byron Bay – where
she and Chris have lived since 2014 – the Madrid-born
actor and Swisse ambassador seeks out nature and open
space as much as possible. She adores Western Australia
(“The beaches and water are unbelievable”) as well as
Lord Howe Island, where the family have been on holiday
twice. “It looks like Jurassic Park, it’s so untouched.
Limited people can go there and you can’t take cars;
you just go on bicycles. It’s beautiful.” She enjoys cities,
but the great outdoors is her happy place. “Even now,
coming to Sydney, it immediately gets me like…” she says,
doing an exaggerated inhale. “Then I come back [home]
and see the greenery, and I just feel so much better.”
Training, reinvented
When we speak, Elsa’s in Sydney to film Carmen, a
modern adaptation of the iconic opera. She plays
a cabaret waitress in the “really, really special”
musical production, which is directed by renowned
choreographer Benjamin Millepied and stars Melissa
Barrera, Normal People’s Paul Mescal (yep, Elsa’s a fan
of the hit show – she loves The Queen’s Gambit, too) and
Spanish actor Rossy de Palma. Chris is filming Marvel
blockbuster Thor: Love and Thunder in Sydney at the
moment, so soon the whole family will arrive to spend
a couple of months in the city. In fact, a few weeks after
this magazine hits shelves, Elsa will start shooting a new
project – one of the most exciting of her career so far.
She can’t share much right now; only that it’s an action
movie and training for the role has revolutionised her
fitness approach. For the first time, she’s ventured into
the world of heavy weights. “I need to get really strong
for this role [and have] a massive change in my body –
I knew I had to start [working with] heavy weights to
get more muscular,” Elsa explains. “My character has
to fight but also be able to move, so the training has
to be functional, too. I want her to be believable.”
Elsa will work with fight trainers and stuntpeople,
but she’s also enlisted a top trainer in British athlete
 c ove r s t a r

When we
were in
lockdown,
I could still
ride, so it was
all about my
family, my
husband and
my horses

77
 and adventurer Ross Edgley. He spent a month last
year training Elsa and Chris and is due for another visit
soon. “We worked with big weights and, at the same
time, exercises that improve functional movement –
we were swimming, we were climbing ropes, we were
doing burpees, we were doing a lot of moving and
acceleration,” she reveals. “It’s a mix of everything that
really helps, and my body started to change a lot in just
four weeks. Ross has an amazing energy – he pushes you
to your limit. I’d finish training and I couldn’t even go
up the stairs in my house. My legs would be shaking!”
When I ask if she’s enough of a convert to stick with
heavy lifting after filming wraps, she doesn’t hesitate.
“Absolutely! I feel such an amazing change in my body
and much more muscular, which I love. As a woman, and
as you age, maintaining muscle is so important. If you
want to start training with heavy weights, learn what
exercises to do and how to do them in the right position
with a trainer. You need to know how to train to not
hurt yourself. Then, you can keep going up and up
in your weights until you’re [lifting] massive ones.”
78
Wellbeing warrior
Alongside the newbie on her fitness roster, Elsa has been
a dedicated yogi for a decade and credits the practice for
stretching and toning her body. Fans of Chris’ Centr app
will spot her in videos with her Byron-based instructor
Tahl Rinsky (see opposite for an epic power flow).
But, exercising since her teens has taught Elsa
there’s always something new to learn, and she still
loves exploring fresh ways to feel healthy and energised.
Sleep? She’s delving deeper into hers with the Oura Ring
smart tracker and wears blue-light-blocking glasses
when she’s using her phone or iPad at night. Food? She
isn’t a fan of “useless” quick-fix diets (“healthy eating is
a process and about developing sustainable habits”) but
does dabble in intermittent fasting. Edgley has taught
her to fuel her body with a combination of protein and
carbohydrates after a big training session. And, if you
catch her on a school run, she’ll likely have a green
smoothie in hand – vegies, banana, berries or mango,
almond butter and protein powder, since you asked.
Despite her passion for soaking up knowledge, Elsa’s
exercise ethos remains refreshingly simple. “It’s about
finding something you love that also improves your
quality of fitness and moves your body,” she says. “That
could be running, swimming, whatever you like. There
are things, like yoga, that I love and will always do, but
there are always new things to try and ways to improve,
change and learn. That inspires you to keep going.”
Another newish habit that’s stuck is daily meditation,
even if it’s just for five or 10 minutes in the morning or
before she goes to sleep. “Finding those little spaces in
the day helps my mind a lot,” Elsa says. “Meditation helps
you slow down and feel calmer when there are so many
things on your mind.” At a time when mental wellbeing
feels more important than ever, who doesn’t need a dose
of that? Whether your meditation comes via an app, a
workout, time in nature – or a night on the couch in front
of The Queen’s Gambit. Blue-light glasses, optional.
Want to kickbox with Elsa then cook with her?
Sure you do! Thanks to this exclusive offer,
every WH reader gets 2 weeks access to the
Centr app for free*. Think fitness, nutrition and
mindfulness content direct from an expert
squad hand-picked by the couple – from trainer
Luke Zocchi to chef Dan Churchill. Just log on
to centr.com and use the code WHCENTR2021.
Too easy! *Offer ends 7/4/21 Conditions apply.
 c ove r s t a r

Who better to take you through a power yoga flow than

Elsa’s own instructor? Tahl Rinsky is one of the featured
trainers in Centr’s new six-week hybrid program Centr
Fusion, which combines Power Flow yoga, boxHIIT and
strength to help you score major fitness gains. Consider
this workout a taster. Do two rounds and feel the zen.

Mountain Pose Stand up tall with

your feet parallel,
arms up, spin your
palms forward.
Take a deep breath
in and begin to
‘cactus’ the arms
– bend the elbows,
taking them out
and down while
drawing the
bottom tip of the
shoulder blades

Downdog Come onto all fours, shoulders over the

together. Inhale
and reach your
arms back up.

wrist, hips over knees. Walk your hands one

handspan forward. Press your hands firmly
down into the mat, float the knees just off the
floor. Drop the head down and start pushing
your hips up toward the ceiling until you are in
an inverted V shape. Heels can be high or melt
them down into the mat, working within
a comfortable range. Spread out your
shoulder and breathe through the stretch.

AP RI L 2021 womenshea lth.com. au 79

c ove r s t a r

High Lunge
From standing, exhale and fold forward over your legs, with a bend in
the knees. Bring your palms to the floor and step one leg back. Inhale
and rise up to bring your torso upright. Bring your arms above your
head and bend your back knee, keeping heavy on the front foot. Keep
the knee hovering off the floor or bring it down to the floor if needed.
Inhale and interlace your palms above your head. Wrap the thighs
together. As you exhale, draw your belly back, and take three knee
taps, dropping knee to floor. Repeat on the other side for round two.

Chair pose
squat pulse
holds
Begin with your feet hip width apart. Spin your feet out
45 degrees, and come into a squat with your hands
reaching forward. You can stay high or sink down into
the squat as low as you are comfortable with your heels
down. Try to pull the floor apart with your feet, sinking
your weight into your feet and keeping your shoulders
light. Breathe in, then exhale, drive the heels down
firmly into the ground to pulse up and down five times.

EXERCISE PHOTOGR APHY: CENTR . HAIR: BR AD MULLINS. MAKE-UP: SAR AH TAMMER

Mountain Downdog hops

Climbers
Step into a high plank pose, balancing on hands and toes
with your arms locked out. Draw the belly button into
the spine and, alternating legs, draw one knee up toward
your chest at time. Repeat this move for 10 knee raises.
Begin in your downdog position. Take a breath to prepare, then as you
exhale, shift your weight forward while jumping both feet forward,
landing softly. If the jump is too much, you can step your feet forward
one at a time. Squat down slightly before jumping or stepping the feet
back to your start position. Repeat for three jumps. Awesome work! wh

80 wo m en s hea l t h.co m . a u AP RI L 2021

TR A N S FO RM
NEW
YO U R S KI N
N AT U R A L LY
WI T H B OTA N I C A L
AC T I V ES

HYDRATE AM RENEW PM PLUMP IT UP PM

NOW AVAIL ABLE AT SWISSE .COM . AU

82 wom e n s h ea lt h.co m. a u A PR IL 202 1
 health

What a
Baboon
can
Teach
us about
Weight
More than you think, we promise! In a world full of diet
fads and nutrition confusion, has the secret to healthy
eating been hiding in the animal kingdom all along?
By Alex Davies

83
 When Caley Johnson, an anthropology student from
New York, travelled to the outskirts of Cape Town,
South Africa, as part of her research into the nutrition of
different populations, she decided to track the diet of one
female resident in particular, Stella. Stella’s day-on-a-plate
was diverse – she clocked up nearly 90 different foods
over a month. There didn’t seem to be a pattern
behind her choices, until Johnson discovered something
intriguing. Over the 30 days, the ratio of protein to fats
and carbs in Stella’s diet remained absolutely consistent,
despite the wide variety of foods and combinations.
In fact, her approach was spot-on for a healthy female
of her size. We know what you’re thinking. Stella was a
dietitian, or at least devoted to a macro-managing app,
right? No. Because here’s the thing: Stella was a baboon.

This short anecdote is the opener to a

fascinating new book set to change how
we see nutrition for good. After all, posit
the authors of Eat Like the Animals: What
Nature Teaches Us about the Science of
Healthy Eating (Harper Collins, $35), if a
baboon instinctively knows how to eat a
balanced diet, surely humans do too. And
if so, why do so many of us struggle to?
“The real problem is that there are so
many different [diet] philosophies,” says
co-author Stephen J. Simpson, Academic
Director of the Charles Perkins Centre
and a professor in the School of Life and
Environmental Sciences at the University
of Sydney. “We wanted to really go back
to the basics, and try to understand
why we’ve gone so badly wrong in the
modern nutritional environment. How do
animals, who have never had a diet book,
manage beautifully to balance their diet?
Perhaps there are fundamental lessons
there that we can turn to ourselves.”
Through decades of research on
locusts, spiders, dogs, cats, orangutans
and more, Simpson and his co-author
David Raubenheimer – also a University
of Sydney professor and a leading expert
in nutritional ecology – have discovered
other animals intrinsically know what’s
good for them too. But, as humans, our
appetites (yep, there’s more than one
– we’ll come back to that) have been
hacked and confused, which can throw
our best nutrition efforts to the, well,
wolves. Global obesity has nearly tripled
since 1975, according to the World Health
Organization. The Australian Institute of
Health and Welfare found a third of our
energy intake comes from junk food.
Thankfully, there are lessons we can
Respect
your appetites
Rather than considering our drive to eat
as singular, imagine five drives. Along with
specific appetites for two vital micronutrients
(calcium and sodium) we have others for
macronutrients: protein, carbohydrate
and fat. And it’s a dance between this lot
that keeps us ticking. “It’s those appetites
working together that
enables us and other
species to balance our
diets in the appropriate
environment,” explains
Raubenheimer. That word
Go wild:
Recognise your appetites
co-exist and start creating a
‘environment’ is crucial. set-up where they can “operate
Because the one we’re in as they were intended to do
– where processed foods when they evolved in our
ancestral environments,”
muscle out whole, natural
advises Simpson. “That comes
ones – has confused our back to the same messages we
appetites, making them all know, which is eating whole
work against us and foods and healthily.” Ditch
the extreme (translation:
creating “poor health
joy-sucking) approaches,
outcomes across the too. Raubenheimer, who
world,” says Simpson. cites the example of a very
high protein diet, says, “Your
willpower is fighting against
''IT'S OUR your carbohydrate and fat
APPETITES appetites, which is why people
WORKING [often] don’t stick to these
diets for very long, because

steal from animals about going back to

TOGETHER [the approaches] are so

nutrition basics and letting our appetites THAT HELPS fundamentally imbalanced that
they’re working against our
do what they’re designed to – keep us US BALANCE appetite systems.” Duly noted.
healthy. Ready to go back to the wild? OUR DIETS"
84 wom en s hea l th .co m . au A P R I L 2 02 1
 health

Decode
your Back to
protein the start
Hungry

drive
A huge revelation
for more?
The brains
behind Eat Like
the Animals
share smart
from the authors’ work nutrition
is that our protein
appetite is dominant.
And, if we (and many
Go wild:
Between 15 and 20 per
strategies:
DITCH LATE-
cent of our daily calories
other species – the should come from protein,
NIGHT SNACKS
book serves up a depending on activity An overnight
gruesome anecdote levels, age, gender and fast “switches on
about cannibal
factors like pregnancy. the repair-and-
You can estimate how many
locusts) are forced grams to aim for using an
maintenance
to choose between online calculator, but this pathways in
the macros, we’re isn’t about obsessing over your physiology
driven to prioritise
numbers. “You just have that clear out
to respect your protein the rubbish that
the big P. In one appetite and make sure
you’re thinking about it accumulates
University of Sydney
when you choose foods in your cells,
study, 22 volunteers and throughout the day repairs DNA
were offered menus as you’re eating,” Simpson damage and
containing 10, 15 or says. Start tuning into
those umami cravings – if
generally keeps
25 per cent protein, you in good
you’re snacking a lot, you
each with the same may need more protein in condition.”
total calorie content meals. Go for wholefoods
and all other variables over Burger Rings, yeah?
STAY
accounted for. SOCIAL AND
During their time on PHYSICALLY
the lowest-protein diet, people "RESPECT AND ACTIVE
consumed a whopping 12 per cent THINK ABOUT Both are “clearly
more calories overall compared
YOUR PROTEIN related to
improved health
to the higher-protein periods.
A favourite food choice? Highly-
APPETITE WHEN and longevity”.
processed snacks with a savoury/
YOU CHOOSE
umami flavour (we see you, Doritos FOODS AND AS NURTURE
– Simpson and Raubenheimer call YOU'RE EATING" YOUR SLEEP
these “protein decoys”). Turns out, Our circadian
when we’re surrounded by foods or biological
that are low in protein, we’ll eat as rhythms are
many as we need in order to satisfy “intimately
our dominant appetite – even if that connected to our
means over consuming fats, carbs metabolism”.
and calories to get there. This is So, save the
known as ‘protein leverage’. Bridgerton binge
for a weekend
and get an early
night instead.

85
 Reconnect the
appetite brake Adding more candles to your birthday cake
isn’t the only reason to show healthy carbs some
love. It’ll do your waistline a solid, too. We’re
talking about dietary fibre or, as the authors call
it, the ‘appetite brake’. “Firstly, fibre adds bulk to
your diet, so it dilutes calories in the foods that
you’re eating,” explains Simpson. “It fills you up
and slows the rate at
which your gut empties.
That means you’re

Go wild:
Despite the advice to clock
up around 28g of dietary
fibre daily to reduce our
chronic disease risk, less
than a fifth of Aussies do.
unable to eat vastly
more calories in a single
meal than your body is
able to deal with. The
other thing is that fibre
feeds your gut bugs, the

But, don,t
“Not only is quantity
important, but the diversity
of different fibre types
is too,” says Dr Joanna
microbiome, which is
so critical to everything
about our health. They

OD on P
McMillan, an accredited
practising dietitian. Mix it
are part of your appetite
up with “a plant-rich diet, system – signals coming
so plenty of vegies, fruits, from bacteria influence
It’s true, a high-protein diet can lead to nuts, seeds, wholegrains how hungry you feel.”
and legumes.” Keep the
weight loss – when your protein appetite skins on your vegies for In fact, a 2019 study in
is satisfied sooner, you’ll consume fewer a fibre boost and look to The Lancet suggests
calories overall trying to reach your target, surprising sources such increasing fibre intake
as chia seeds and avocado.
explains Simpson. But, not only are these is actually linked with
often-low-carbohydrate approaches tough lower body weight.
for many of us to stick to (what is a life
without bread, anyway?), swerving a macro "FIBRE DIVERSITY IS
is far from ideal for our wellbeing. Carbs
IMPORTANT – AIM FOR
are an energy source for
the body, plus diets with
A PLANT-RICH DIET"
a moderate amount of
them (50-55 per cent of
calorie intake) seem to
Go wild:
Forget mainlining steak, bars
be optimal for health and or shakes. Your protein drive
longevity, according to a might dominate when it needs
to, but – as Raubenheimer said
PHOTOGR APHY: DAN MAT THEWS, SHUT TERSTOCK

2018 study published in

The Lancet Public Health.
Any more or less had
a negative impact.
earlier – ideally all your
appetites should work as a
dream team. Say it with us now:
healthy balance. (Sidenote: if
you are going down a high-

"CARBS protein route, the Boston

researchers from the same The
SUPPORT Lancet study found plant-
ENERGY, based sources like legumes
offered greater health gains
HEALTH AND than animal-based ones.)
LONGEVITY"

86 wom en s he a lt h .co m. a u AP R I L 2021

 health

Beware
the bliss
point
When baboons in Kenya switched up
their natural wholefood diets to include
kitchen scraps from a new local tourist
resort, they ended up gaining weight,
and developing diabetes and high
cholesterol. The thing is, our appetites
can’t always cope in a new environment.
Just take the rise of ultra-processed
foods, with unidentifiable ingredients
such as high-fructose corn syrup,
emulsifiers and colours. “These are
manufactured products [and] unnatural
combinations that work against our
health – but in favour of us overeating
them,” says Raubenheimer. The authors
talk about the bliss point: that blend
of simple carbs/sugar and fat that’s
so delicious (mmm, doughnuts), it
activates pleasure pathways in our
brains. Simpson explains,
“It risks you craving those
flavours because of the
pleasurable feeling it gives
you, rather than for the
Go wild:
Keep in mind that key
nutritional feedback [from] distinction, ultra-
your carb appetite.” Very processed. “Not all
processed foods are bad,”
few natural foods offer this
says McMillan. “Cooking
bliss point, they add, citing is processing and it can
breast milk and avocado as make food safer, while
exceptions. Plus, the fibre some processing also
increases the availability
and protein contents are of nutrients.” It's those
often low in ultra-processed bliss-point culprits that
Reconnecting with
foods, which creates a are the key ones to ease
real food, Simpson and
back on. “Fill most of your
“perfect storm of protein Raubenheimer believe,
shopping trolley with whole
leverage, hyper palatability will benefit us culturally
foods and make judicious
and mentally as well as
and no appetite brake – a choices when it comes to
physically. “At the end of
really bad combination,” packaged foods,” McMillan
the book, we [write about]
advises. “Always read the
says Simpson. Yikes indeed. learning how to drive a car
ingredients list – if you
or play a musical instrument
could potentially buy them
– you’ve really got to think
yourself and make the food,
about it, but it very soon
it’s a better choice than if
becomes second nature,”
they sound like they could
says Simpson. “Or in the
belong in a pharmacy.”
case of diet and appetites,
it’s really first nature and
what we’re designed to be
able to do. If you can get
your food environment
right, you don’t need a
computer or app or strange
diet fad. Your fabulous
biology will do the rest!” wh

87
 Rea dy,
sweat,
go

88
 fitness

By A shley Mateo
Photography by Steve B accon

TR U TH BOMB:
THE QUALITY
OF EXERCISE
MINUTES MATTERS
MORE THAN
THE QUANTITY.

AP RI L 2 021 wo mensh ea l th.com .au 89

 Sometimes (OK, a lot of times) just showing up for a workout or
putting one foot in front of the other feels like a victory. But if
your fitness ambitions are bigger than just getting an endorphin
boost, remember these three words: effort changes everything.
Ultimately, “intensity is what drives transformation,” says
Matthew Harber, a professor of clinical exercise physiology.
“In order to change, you have to move the body outside of its
comfort zone.” And you can’t get complacent. To continue to
see gains, you need to keep pushing the envelope – whether
you’re a newbie or a seasoned exerciser. That could mean upping
your workout minutes, sure, but in a world where jam-packed
schedules make carving out additional time about as likely as
finding a forgotten $20 in your leggings pocket, dialling up the
intensity is a more feasible (and, dare we say, fun?) way to stay
fit. If this all seems a little, well, intense, just know that it’s not
as hard as it sounds: “Exercising at more than a 60 per cent effort
Up the
level is considered high intensity,” says Harber. In short, getting
intensity
beyond easy – whatever that means for you – is what it’s all ante
about. Check out this plan for hitting fast-forward on your goals.

SO LEVEL WITH ME: WHY HOW DO I KNOW IF

SHOULD I WANT TO
UP MY INTENSITY?
It’s key to unleashing your full
fitness potential, yes, but a growing
body of research indicates its
importance from a physiological
standpoint too. “We now have
landmark studies spanning decades
that show people who were able
to achieve 75 minutes of vigorous
exercise or 150 minutes of more
moderate per week had a lower risk
for conditions like cardiovascular
disease, diabetes and even cancer,”
says Heather Milton, an exercise
physiologist. What’s more: ramping
up your effort actually improves
heart and lung function, according
to one recent study. Double win!
I’M WORKING OUT
HARD ENOUGH?
Check your wrist. Increasingly,
smart watches and fitness trackers
are logging intensity data much
like they do your steps. Case
in point: Fitbit just released its
first device – the Fitbit Charge 4
($249.95, fitbit.com/au) – that tells
you how hard you’re going and for
how long in real time; it also stores
intel on its app so you can monitor
progress. More athlete-specific
devices from Garmin and Polar offer
intensity feedback as well (and have
for years), which is awesome for
super-sporty feats like triathlon or
Half Ironman training. So consider
the concept officially here to stay.

THE TIPPING POINT

Disclaimer: intensity is fab, yes, but that doesn’t mean you should go all out all the time.
“When it becomes excessive, there’s an increased risk for injury,” says Milton. Basically,
you’re not giving yourself enough time to recover. The threshold varies from person to
person so, to find your limits, keep tabs on how you feel during a workout. Look for signs of
overtraining, which include not seeing any gains despite putting in work (i.e. plateauing),
major mood swings, sleep struggles and serious fatigue. Say it with us now: rest days.

90
 fitness

OK, BUT WHAT IF MY WATCH

ISN’T SUPER SMART?
While investing in a brainiac
tracker might be the easiest way
to measure intensity, it’s def not
the only option. There are two free
methods so familiar you might
overlook their awesomeness. They
can give their techy counterparts
some competition – and your
wallet a well-deserved rest day.

1. The Classic Talk Test

The more effort an activity requires,
the more it affects your heart
rate and breathing, which is why
experts recommend speaking
while exercising as a way to gauge
how hard you’re working out. Can
you keep up a convo with your
fitness buddy while breaking a
sweat? You’re likely operating at
a moderate intensity level. Too
winded to get out more than a word
or two? We see you, high intensity!

2. Rating of Perceived Exertion

Another way to tell how hard you’re
working is by ranking your effort
level on a scale of 0 to 10, with 0
being no exertion and 10 being your
personal max-effort zone. Helpfully,
RPE intensity levels are broken
down into the four buckets below.

13
Easy (1–3) Moderate (4–6)
You can talk You can speak in
normally spurts and your
and breathe breathing is
naturally, and becoming more
you feel very laboured (i.e.,
comfortable. you’re within
your comfort
zone, but
working).

Vigorous (7–9) Max Effort (10)

You can barely You’re at your
talk and you’re physical limit or
breathing heavily past it, gasping
(you’re outside for breath, and
that comfort can’t talk. Yep,
zone, big time). smashed it.

THE MORTALITY RATE FOR VIGOROUS EXERCISERS (I.E.

THOSE WHO HIT THIS LEVEL FOR MORE THAN A THIRD
OF THEIR TOTAL ACTIVITY) WAS THIS PERCENTAGE
LOWER COMPARED TO MORE LEISURELY FOLKS.
SOURCE: JAMES COOK UNIVERSIT Y

A PR IL 2 02 1 wo me nshea lth.com.au 91
 75-150 THAT’S HOW
MANY MINUTES
Reverse Lunge
Stand with feet under
hips and hands on waist.
Take a big step backward
with right foot and lower
until both legs are bent
90 degrees. Press through
left heel to reverse motion

(AT LEAST)
and return to start. Repeat
on opposite side. That’s

OF VIGOROUS 1 rep. Work through 12.

AEROBIC ACTIVITY
TO AIM FOR Walking Lunge
EACH WEEK. Stand with feet together

ALTERNATIVELY,
and hands in front of chest
(a). Take a nice big step
GO FOR 150-300 forward with right foot (b)
and lower until both legs
MINS OF MODERATE
Get your
strong on are bent 90 degrees (with

INTENSITY, OR A back heel high) (c). Push

through right foot to
COMBO OF BOTH stand, bringing left foot
forward to meet right.
SOURCE: WORLD HEALTH
ORGANIZATION Step left foot forward and
repeat. That’s 1 rep. Do 12.
Short on space? Turn
around and double back.

TAP I N TO ST RON G
Keen to get moving? We’ve got you covered. This strength-training
program, designed by certified functional strength coach Betina Gozo,
demonstrates how to easily turn up the intensity with a total-body
C
workout. She offers two brilliant options for each exercise in this five-
move circuit, so you can make it tough (moderate) or
turbocharged (vigorous). Perform each move (whichever option you
choose), then continue to the next without stopping. When you’ve
completed the full circuit, start over again from the top and repeat twice,
for a total of three sets. Feel free to mix up the difficulty as you go. Do
moderate to high-intensity sessions like this twice a week. Ready for it?

92
 fitness

Alternating Leg Drops Leg Lift

Lie faceup with legs
together and lifted, feet
over hips, arms at sides
pressed into floor. Engage
abs and slowly lower right
leg, keeping back flat
against floor. Reverse
movement to return to
start. Repeat on left side.
That’s 1 rep. Do 12 of them.
Lie faceup with arms at
sides, legs together and
lifted, feet directly over A
hips (a). Engage abs, press
arms into floor, and slowly
lower your legs as far as
possible, keeping back flat
against floor (b). Reverse
B
move to return to start.
That’s 1 rep. Try doing 12.

Lateral Squat
Stand with feet much
wider than shoulders and
hands in front of chest.
Without moving feet, shift
weight into left foot, then
push butt back; bend left
leg, keeping right leg
straight, and lower down
until left thigh is parallel to
floor. Reverse motion to
return to start and repeat
on the opposite side.
That’s 1 rep. Now, do 12.
Lateral Lunge
Stand with feet under hips
and hands together in
front of chest (a). Take a
big step to the left with left
foot, then push butt back;
bend left leg while keeping
right straight, and lower
until left thigh is parallel to
floor. Reverse movement
to return to start, then
repeat on the opposite
side. That’s 1 rep. Do 12.
A
Body-Weight
Good Morning
Stand with feet under hips,
soft bend in knees, and
hands behind head, elbows
B wide. Hinge at hips and
slowly lower chest until
torso is parallel to floor.
Then, with control, reverse
movement to return to
start. That’s 1 rep. Do 12.
Single-Leg Hinges
Stand with feet together,
knees softly bent, right arm
out to side, left palm on
quad (a). Shift weight onto
left foot and slowly hinge
at hips, tilting your chest
forward, raising right leg
back, reaching down with

PRO TIP: A left arm, until torso and leg

are parallel to floor (b).
Modified Side Plank
Lie on right side with left A NONSTOP Return to start. That’s 1 rep.
Do 12. Switch sides; repeat.
hip, knee and foot on top
of right, feet flexed, legs CIRCUIT UPS
bent, heels even with butt,
upper body propped on THE INTENSITY B

right forearm (elbow

under shoulder). Engage
EVEN MORE
abs and raise hips to form
a straight line from knees
BY ADDING
to shoulders. Hold for 30
seconds. You’ve got this!
CARDIO

Side Plank
Lie on right side with legs
together and extended,
left foot on top of right,
PHOTOGR APHY K AT WIRSING

feet flexed, upper body

propped on right forearm
(elbow under shoulder),
and left hand on hip.
Engage abs and raise hips
A
to form a straight line
from heels to head (a).
Hold for 30 seconds. wh

AP RI L 2021 wom en shea lth.co m. a u 93

 The
planet
lover’s
guide to
meat grass-fed beef, free-range chicken
and antibiotic-free bacon than ever
before. But is it really better for the
environment – and us? We get to
the (sustainable) meat of the matter
By Meghan Rabbitt and Penny C arroll

94
 nutrition

Green
moo-ves

AP RI L 2 021 wo mensh ea l th.com .au 95

 A foodie
face-off

Walk into any grocery store and the

seemingly better-for-you-and-the-
planet meat options are endless.
From grass-fed to free-range and
everything in between, eco-meat
is having a moment, to say the least.
And considering the low-carb 2.0
craze (looking at you, keto) is
prompting many of us to eat more
beef, lamb, poultry and pork – 
even though we know raising farm
animals is one of the biggest culprits
when it comes to carbon footprint
– it’s no wonder the chickens have
crossed the road to get to the
biodynamic farm on the other side.

So, why is this green-ish meat trend

picking up steam? “People are more
concerned about environmental
impact because we’re in a crisis
with climate change,” says Dr Walter
Willett, a professor of epidemiology
and nutrition at Harvard T.H. Chan
School of Public Health. The figures
certainly agree: 71 per cent of
consumers surveyed in the
Australian Organic Market Report
said they chose to buy organic food
because it was kinder on the planet.
The same survey found that in 2018,
Australia’s organic product sales Down to earth has to come from somewhere.
“Brazil is a really good example,”
surged $256 million on the previous First, let’s talk environment. The Hadjikakou explains. “A lot of the
year, with the sector now worth total greenhouse gases produced clearing in the Amazon is either
$2.6 billion and growing. While our by grass-fed cattle versus cattle directly for beef or for soy to feed
collective worry for Mother Earth raised on industrial feedlots is the animals. And [by feeding grain
is right on, there actually “may not about the same, says Willett. In to cattle] you are taking away that
be much of a difference from an fact, conventionally raised animals grain from potentially being given
environmental or health perspective fattened up on grain at the end of to humans. It’s what’s called
[in] going for grass-fed and organic their lives get to an ideal weight ‘food-competing feedstuffs’.”
meat compared to conventional,” faster than ones grazing on grass.
says Willett. So, are we counting our
free-range chickens before they’re
Which means technically they have
slightly less environmental impact Health factor
hatched? Perspective ahead… because they don’t live (and belch Organic, grass-fed meat has to be
out methane) for as long. That better from a wellness standpoint,
said, this debate is complex, says right? Actually, not so much, says
Michalis Hadjikakou, a lecturer in Alice H Lichtenstein, a researcher in
environmental science at Deakin nutrition at Tufts University. There’s
University. Grain-fed livestock might no solid data showing it has more
have shorter lives, but they also vitamins or antioxidants than
require a lot of feed, and that food conventional meat. And while

96

grass-fed beef does have higher
levels of omega-3 fatty acids, “meat
is still not a good source of them,”
says Lichtenstein. “Even if you
doubled the portion, it would have
little effect.” There’s also no strong
science demonstrating that organic,
free-range poultry, antibiotic-free
pork or other “sustainable” meat
options are more nutritious, she
adds. This is… oddly encouraging.
(No need to shell out extra dollars
if nutrition is your main focus.)
Taste appeal
If welfare is at the top of your
priority list, you should know that
green farm practices definitely have
an impact. “Grass fed is much better
for welfare, because the animal has
QA
more space and lives in a more
natural environment eating grass, as
it’s evolved to do,” says Hadjikakou.
Happy, less-stressed animals also
make for tender and tastier meat,
according to research. Basically,
the healthier and more well rested
an animal is, the higher its glycogen
(or sugar level). This then becomes
lactic acid after the animal is killed,
keeping the meat flavourful and
tender. Pigs that die stressed – for
example, after lengthy transport –
have higher levels of adrenaline,
plasma cortisol and LDH, all of
which cause the taste of the meat to
deteriorate. Good reason to spring
for spendier bacon that comes from
joyful pigs. From a loving-what-you-
consume perspective, green is
definitely the best way to go.
nutrition
ARE PLANT-BASED
“MEATS” BETTER?
It’s too soon to tell if fake meats cut it
health-wise. But whole plant-based
proteins that you find in nature are a
great way to ease up on your meat eatin’.
Go 50-50 with a batch of chili or burgers
that are part lentils, part turkey (or beef).
Beefy
breakthroughs
The issue with
livestock is how much
greenhouse gas it
pumps out each year
(around 7.1 gigatonnes,
FYI). Experts are
hustling to figure out
how we can have our
cow and eat it too
– minus the gas.
Three cases:
SEAWEED
Feeding cows a diet
supplemented with a certain
type of seaweed could
reduce their methane
production up to 90 per
cent, according to the
CSIRO, which has developed
the seaweed into a product
called FutureFeed.
GUT MICROBES
Scientists in Switzerland and
Denmark are adding things
like garlic and citrus extracts
to dairy cows’ diets to alter
digestion and decrease
farting (science!) – which
could reduce their emissions
by about 30 per cent.
ANIMAL CELLS
Companies like Mosa Meat
are developing cell-cultured
meat. Muscle tissue
(translation: burger meat)
is grown in a lab with cells
harvested from a living
animal. Intriguing stuff!
APR IL 2021 wo menshea lth.co m. a u 97
 Buyer beware
You’ll find plenty of appealing phrases on packaging – but some
don’t mean much, tbh. Here’s three terms to be wary of:

FREE-RANGE ORGANIC FROM THE FARM

There’s no legal Another term that’s All meat comes
definition of this not regulated in Oz from a farm. What
term in Oz. An – any company or matters are the
animal could get product can use it practices used to
five hours – or five on their labelling. raise the animals
minutes – outside. A certified organic and get them to
Look for Certified label requires a market, especially
Organic or Humane minimum 95 per cent if animal welfare is
Choice labels, or certified organic your main concern.
APIQ Certified Free ingredients. Very So always do a bit
Range for pork. good to know! of research first.

“What
you

SWOT looking
at?”

UP ON
LABELS
The word ‘sustainable’
doesn’t just mean
better for the
environment, it also
includes social and
economic pieces of
the puzzle. Which
means you’ve got a
choice – and a chance
to make a statement
– every time you shop.

“KEEP THREE THINGS IN MIND THAT

YOU CARE ABOUT, DEPENDING ON
THE PERCENTAGE BY WHICH YOU
CARE ABOUT THEM, LIKE ANIMAL
Pasture power Hadjikakou. This helps mitigate
current emissions and boosts the
WELFARE, YOUR OWN HEALTH There’s another eco aspect of land’s ability to hold water, which
AND THE ENVIRONMENT,” ADDS ordering a grass-fed ribeye to prevents erosion. In fact,
HADJIKAKOU. GOOD ADVICE!
consider: the role that well-managed researchers speculate that
Do you want to grazing animals play in mopping up strategic grazing – in addition to
support farmers carbon dioxide. When animals graze other methods like regenerative
who are leaving their on grass as they’re supposed to, cropping – may impact emissions
land better than
it encourages the plants to send even more than just reducing
they found it? Are
you concerned with down deeper roots, which boosts the number of livestock. The bottom
animal cruelty? Is soil fertility. When soil is healthy, line? The levels at which the world
quality beef your, ah, it draws excess carbon from the is eating meat aren’t sustainable
jam? Luckily, there
are a few labels with atmosphere and puts it back into no matter how it’s being produced,
solid guidelines the soil (known as ‘carbon says Hadjikakou. “In my opinion,
behind them, so you sequestration’). “The constant the best thing would be a significant
can sync up with your
regeneration of the grass as it’s reduction in consumption of red
top priority. Find
your match in the being grazed locks in more carbon, meat, which would then allow for
table opposite. and the cycle continues,” says more of it to be raised on grass.”

98
 nutrition

Find your match

IF YOU… WHAT WHAT
IT MEANS YOU’LL
SEE IT ON

WANT TO Animals must be free Beef,

COVER MOST to roam (no stalls or veal,
OF YOUR cages), no routine use lamb,
BASES: of antibiotics and no poultry,
Australian GM ingredients used eggs,
Certified in feed. Producers milk
Organic or must adhere to
NASAA sustainable farming
Certified practices that improve
Organic soil quality, conserve
water and protect the
natural environment.

WANT Cattle must have Beef

GRASS-FED access to pasture their
MEAT: entire life, cannot be
Certified confined for intensive
Pasture-fed feeding and must be
guaranteed to eat
well, based on Meat
Standards Australia.
Worth noting? There
are optional additional
certifications for meat
free from hormone
growth promotants
and also antibiotics.

ARE MOST Livestock are raised Poultry,

CONCERNED outdoors with eggs, pork,
ABOUT ANIMAL continuous, unrestricted beef and
RIGHTS: daytime access to lamb
Humane Choice, paddocks suitable for
Pastured grazing, with shade
PROOF and shelter provided.
Procedures such
as mulesing, beak-
trimming, nose-ringing
and tail docking are not
permitted by Humane
Choice; mulesing,

The drug dilemma de-snooding, secondary

beak trimming and
nose-ringing are just
some of the surgical
You know that avoiding antibiotics unless practices not permitted
you’re really in need is a good idea. That’s by PROOF standards.

also probably why antibiotic-free meat

sounds like a unique thing when you see WANT A Meat is measured to Beef, lamb
TOP-QUALITY strict criteria to meet
it on packaging. But, there should be little to PRODUCT: consumer expectations
no antibiotics in your meat to begin with at Meat Standards of flavour, juiciness and
Australia (MSA) tenderness, is given a
this point. To limit antimicrobial resistance, score (3,4 or 5 stars) and
Australia has developed one of the most matched with a cooking
conservative approaches to antibiotic use recommendation.
Graders assess pH,
in farm animals in the world. Only medicines
PHOTOGR APHED: VIC TOR PR ADO

marbling, fat, carcass

approved by the Australian Pesticides and weight and maturity.
Producers must meet
Veterinary Medicines Authority can be used standards such as
in food-grade animals, and the government- mustering quietly to
managed National Residue Survey works reduce stress and
avoiding use of
to ensure there are no noticeable antibiotic electric prodders.
residues in meat, eggs, fish and honey. wh

APR IL 202 1 wome nshea lt h.com .au 9 9

 SCIENCE-BACKED HACKS TO

BOOST
YOUR B y D i l v i n Ya s a

MOOD
w how it is: some
gs you wake with the
and enthusiasm of a
Other days, not so much.
why we’ve combed the
h to deliver these powerful
able) strategies for putting
on your dial. An uplift is
e happy dance away…

10 0
 we l l b e i n g

W
on
su

A PR IL 202 1 womenshe alth .co m. au 101

 4
PUCKER UP
When we kiss,

2
our brains create a
chemical cocktail of
dopamine, oxytocin
and serotonin – each
one designed to
make us feel giddy
inside. Mwah!

1 5
SAY
THANK
LIGHT A SCENTED YOU
CANDLE Gratitude is a
bedrock of
Burn, baby, burn – positive
specifically, a bitter psychology, so
orange or lavender scent. give the ‘Three
LISTEN These aromas could help
Good Things’
exercise a go
TO A to ease anxiety and boost
GET YOUR before bed.

TEAR- positivity, according to

JAZZAGAL ON
Recommended
by the
JERKING researchers from the
Medical University of If you’ve ever belted
University of

TUNE Vienna, who studied out a few classics with

California-
Berkeley’s
Admittedly, patients before dental mates at the pub, you’ll Greater Good
reaching for procedures. Hey, anything love this: singing in a
Science Center,
it involves
Radiohead pairing ‘good mood’ with choir is a bona fide mood writing about
when you’re ‘root canal’ has our vote. lifter, say scientists at three things
feeling a bit Johann Wolfgang Goethe that went well
flat seems for you that
counterintuitive. University. Look for a day. It’s about

3
But a study local group or embrace appreciating
the big and
from The Free your inner Moira Rose
small moments
University of via the virtual choir at
and how they
Berlin reveals popchoir.com.au. made you feel.
listening to
sad music
(particularly
GET SNAP HAPPY

6
during times
of emotional
distress) can
Take a few pics on that
next hike or bike ride.
WATCH A
actually help to
elevate feelings A study published in the CAT VIDEO
of joy as well Journal of Personality Feline footage is a
as regulate and Social Psychology pawsible (not even
negative mood. tracked more than 2,000 sorry) route to feeling
participants over nine
more upbeat. Drawing
experiments and found
on findings that playing
with pets is good for
those who spent time
our health (which we
capturing an experience know), an Indiana
actually enjoyed it University team found
more than people sans positive emotions were
cameras. The jury’s still highest in humans after
out on whether your seeing cats playing
#avotoast snaps count. snooker on YouTube.

102
 we l l b e i n g

Need a
lift?
8 LET THERE
BE LIGHT
Whether
you’re eating
breakfast or
working on
that report, try
to sit near a
sunny window.
A study from
the University
of Illinois
shows people
who enjoy
more light
exposure
throughout
the day were
more active
and enjoy
better sleep.
Think about
upgrading
your tech, too:
the Philips Hue
smart bulbs
and lamps let
you adjust the
light setting to
suit your goal,
whether it’s
concentration,
energy or
relaxation.

9 DROP A RANDOM ACT OF KINDNESS

Walk your neighbour’s dog, help someone carry groceries to
the car or sign up for volunteering. Regardless of what the act is,
a review of 27 studies looking at the link between kindness and
happiness has shown helping others is a sure-fire path to joy.

AP RI L 2 02 1 womenshea lth.com .au 103

 11
HANG OUT
WITH A PET
A special shout-out to
the fur babies in our lives:
they make us happier just
14
CLIMB UNDER
THE COVERS

10
by sharing our space. A
paper from the University
of Missouri-Columbia
suggests stroking pets
for just 15 minutes
can release feel-good
serotonin and prolactin.
No canine companion
to hang out with? Check
out dogshare.com.au – it
connects you with dog-
SEEK owning neighbours who
OUT need help with walks and
Diving under a woolly
blanket can help to
perk you up, according
a study in The Journal
of Consumer Research.
When we’re in a negative
state of mind, our brains
work overtime to restore
More
our physical resources by
joy, less
increasing the pleasure stress
response to tactile
stimulation. It’s like

SOME other care. Too cute! a security blanket.

AWE

12 15
A beautiful
mountain
view, a
canopy of
stars, the sun
setting over DOWNLOAD A CHAT WITH
the ocean.
Soaking in LOL PODCAST YOUR BARISTA
a feeling of New research in the University of British
‘awe’ helps journal PLOS ONE Columbia pros revealed
to decrease suggests a regular dose spending a little time
stress of laughter may help us to socialising with your
and boost better cope with stressful barista can spark more
satisfaction events. So, phone your joy than racing through
levels, say funniest mate or tune the encounter. Speaking
researchers into a good download of coffee, we’re loving
at the – might we suggest My new Almond Breeze
University Dad Wrote a Porno for a Barista Blend Home ($3,
of California-
classic laugh-till-you-cry Woolworths) in ours – try
Berkeley.
listen? You’re welcome! your own latte art with it!

13
TREAT YOURSELF
TO YELLOW BLOOMS
Or go for a yellow dress, scarf,
vase or painted feature wall if
you’d prefer. Inviting the sunny
hue into your orbit can instantly
make you feel more cheerful,
report researchers at Amsterdam’s
Vrije University. Not a yellow fan?
Green is a good choice, too.

10 4
 we l l b e i n g

17 SHAKE IT OFF
There’s a reason you
feel so darn good after
a dance workout (or
loungeroom shimmy…).
The activity releases
19
GIVE YOUR DESK A
endorphins and activates GREEN MAKEOVER
the pleasure centres Why? Adding a plant
of our brains. In fact, can encourage you to
researchers from York become psychologically
and Sheffield Universities engaged and therefore
found that when they more content in your
asked people to listen workplace, say Exeter
to music, those who
were also encouraged to University researchers.
dance reported feeling They found office
happiest afterwards. workers were not only
Boogie on then! more miserable in sparse
spaces, but 15 per cent
less productive. Get
some fresh air on your
lunch hour, too. As little
as 10 minutes in a natural

18
setting is a science-
backed stress easer.

WHIP UP SOME

20
CUPCAKES

16
Whether it’s baking,
BONNINSTUDIO/STOCKSY, SHUT TERSTOCK , ADDITIONAL WORDS: ALEX DAVIES

colouring, writing or
crafting, it’s no surprise
PHOTOGR APHT: VIC TOR TORRES, LUMINA , CALEB MACKENZIE GASKINS,

creative pursuits can be

a happiness win. When
pros at the University

of Otago asked 658
study participants to
keep a diary for two
weeks, they discovered
that creative activities
often helped people to
feel more positive and
ENJOY A DOSE OF VITAMIN N enthusiastic the following
We’re talking about nostalgia. During times of day. Get inspired by the
instability, throwing it back can provide comfort and workshops – from candle
help us find meaning, say researchers at the University
of Southampton. Time for a few old photo albums, making to cooking – at
some fairy bread and cheeky Gilmore Girls reruns. classbento.com.au.
INDULGE YOUR
GREEN THUMB
Top incentive to set up
some flowerpots and
herb boxes: gardening
serves up a happiness
boost for women in
particular, reveals a
Princeton University
team. Grow on, you
know you want to! wh

A PR IL 2021 womensh ea lt h.com. au 105

 THe
probLem
A smug answer
to an interview
question about your
biggest weakness?
perfectionists,
it actually comes
with a host of
health risks. One
writer tries to
consciously
her desire for
a flawless life

wIth By Nikki Osman

pErfEct
10 6
 mental health

Put a
lid on
perfection

APR IL 2021 wom ens heal th.com. a u 107

 By the time you read this,
there will be upwards of nine
versions of this piece on my
laptop. Granted, some of the
earlier iterations will contain
notes to self so niche that
their sense is lost on future
me. But after version three or
four, I’m nitpicking. Tracked
changes would reveal the
addition then subtraction
of countless commas and
clauses that neither improve
nor detract from the finished
print piece and, were it not
for deadlines, I’d probably
still be tinkering with it, until
it’s… right. What I really mean
Constant
– but don’t want to say – is
juggle
that I want it to be perfect.
Complaining about being a
perfectionist in print feels, well, a bit
mortifying. It’s Hermione Granger
filling out her Duke of Edinburgh
application; it’s gross. So feel free to
cast disdain my way while I tell you
why people like me are putting more
than likeability on the line. Research
suggests that perfectionists are
more likely than other people to
suffer from anxiety, depression and
eating disorders. In fact, such is the
strain they put themselves under,
the trait has even been linked with
cardiovascular disease. And, it turns
out, the longer it goes unchecked,
the greater the risks. Researchers
from York St John University found
that perfectionism becomes more

10 8

problematic with age, thanks to an
increase in neuroticism and a decline
in conscientiousness; a combination
that basically equates to being less
productive in life, while becoming
increasingly anxious about that
fact. Apply that principle to an
element of your daily life – writing
an article about perfectionism, for
example – and it means more time
spent fretting over the placement
of commas and less time getting
the actual words right. So, it’s with
my job prospects and mental health
in mind that I attempt to break this
habit before the habit breaks me.
TRaIt
eXpeCtaTioNs
I put in a call to Dr Tom Curran,
a social psychologist who’s been
studying perfectionism for a
decade in an attempt to fine-tune
our understanding of the trait
(he’s a fellow Hermione type).
He explains that rather than
being a diagnosable condition,
perfectionism is an attribute that
sits beneath the personality traits
known as the “big five”. These are
the broad, inherited traits that make
up who you are: conscientiousness,
extroversion, openness, neuroticism
and agreeableness. “It’s basically
conscientiousness with baggage,”
he says, and herein lies the problem.
“Perfectionism is a culturally valued
trait that we hold up in society
as something to strive for – many
people tell me they’re ‘a bit of a
perfectionist’ like it’s a badge of
honour, but what they’re really
revealing is they’re totally neurotic,
or totally anxious,” says Curran.
His words are a pretty effective
ego-deflator – “neurotic” isn’t an
adjective I’ll be adding to my Insta
bio any time soon – but the man
has a point. For every article, work
presentation or personal project
that’s been an outward-facing
success, there’s been a bucket
of jaw-aching anxiety that only
my partner, parents and closest
pals have seen. Along with the
catastrophising (“but what if…”),
there’s the insomnia, the stomach-
lurching fear and a side of cliff-edge
nervousness. Viewed in isolation,
it’s a kind of self-torture. And
while I’ve become more aware
of my mental health, this is one
trait I haven’t been able to shake.
Acknowledging that perfectionism
is no longer working for you forms
a vital part of breaking up with it,
according to Dr Jessamy Hibberd,
clinical psychologist and author
of The Imposter Cure (Hachette,
$29.99). “Perfectionism is enjoyable
and addictive,” she says. “For a time,
it can serve you well. You’ll often
end up reaching your goals, you
might earn more money and enjoy
success. It means it’s completely
entwined with your sense of self,
so the idea that you should start
lowering your standards feels like
a threat to your identity – and your
potential.” Hibberd is speaking from
experience. It was when she was
writing her book that she identified
in herself the same perfectionism
trait that she’d treated countless
clients for. Determined to make the
book the best it could possibly be,
it became her priority. She stopped
seeing friends, cut back on sleep
and reduced her downtime to zero.
“It was looking at the situation for
how it really was – rather than how
I told myself it was – that made me
realise I needed to change things,”
she shares. “And I think that’s the
key thing to realise: perfectionism
lies to you. I told myself I was
putting in the hours to achieve a
goal, when in reality I was working
myself to the point of exhaustion.”
In order to pull the rug out from
under me, Hibberd gets me to do
a cost-benefit analysis. First, I write
down everything I’m currently doing
and the time each takes. There are
the usual suspects: work deadlines,
batch cooking, barre classes. But
a deeper analysis reveals some
mental health
specific time-thieves – a new work
project, the 6,424-and-counting
emails that constitute wedding
planning, the two-hour round
trip I make most Sundays to
squish the chubby cheeks of my
nephew. Next, I identify the areas
perfectionism has sunk its claws
into. My slapdash approach to
feeding myself suggests it has yet
to pervade the kitchen, but after
losing a good day and a half to
weighing up the merits of various
types of envelopes, I realised my
approach to wedding planning
might be a bit much. Hibberd asks
me to take a hard look at what living
my life in this way is costing me.
Beyond the decision fatigue, and
endless hours lost to fine-tuning
things that were fundamentally
fine, are things that feel quite... sad.
The second marathon I never did,
convinced I wouldn’t be able to
improve upon my time; the finished
book proposal gathering dust on
my desktop, which was never good
enough to send to anyone; the time
when a mismatch between the bar
I’d set for my own life and the one
I was actually living seemed so
stark that I found myself sobbing
in front of a GP while she wrote me
a prescription for antidepressants.
It’s a sharply brutal realisation that
perfectionism isn’t giving me things
at all; it’s actually stealing from me.
WOrk in
progResS
Hibberd’s perfectionism prescription
is threefold. First, she tells me
to drop the work I’m putting in
down to 80 per cent (sorry, boss).
“You’re not suddenly going to
slack off by dropping the effort
down to 80 per cent,” she explains.
“That 20 per cent is the difference
between healthy behaviour
(conscientiousness) and unhealthy
behaviour (perfectionism).” Next, I
have to stop fixating on the
AP RIL 202 1 wo menshe alth.com. au 1 0 9
mental health

end result (“I want to write a great
article about perfectionism”) and
start focusing more on the process
(“I’m learning so much about
myself by writing this”). This, she
explains, takes the pressure off
the final outcome. Finally, I need
to take a zoomed-out approach
to my schedule and diarise some
downtime: both the empty kind
(tracksuit bottoms, box set) and
“natural highs” (belly laughs with
pals). “Perfectionists tend to
think of time from a productivity
perspective: how can I fill this
period in a useful way? But genuine
downtime is vital to rest and
recoup. It also helps you work more
efficiently,” adds Hibberd.  but you can successfully treat
So, on the day I’m due to Skype
Simon Sherry – professor in
the department of psychology
and neuroscience at Dalhousie
University in Canada – I give
my morning 5K slot over to an
unproductive but much-needed
sleep-in and make plans with friends
that require me to finish work on
time. Sherry is a world-leading
expert in treating perfectionists;
some come to him with the trait
“perFecTioNisM
iS a trAit thAt
wE hOld up as
sOmeThiNg To
sTriVe For”
course of 12 CBT sessions. The
“P” word came up frequently,
though we never addressed the
issue directly. Sherry believes that
putting perfectionism front and
centre of mental health treatment
could drastically improve outcomes
for patients like me. “Historically,
treatments have focused on
symptoms, and these are important,
these symptoms and discharge
that person from your care and they
will still be vulnerable, because that
underlying personality vulnerability
hasn’t been dealt with.” Consider,
too, that perfectionists make terrible
patients – thanks to a desire to do
everything well, therapy included
How to break the habit
– and it makes a compelling
case for approaching treatment
with perfectionism as the focus.
Alongside earlier interventions for
perfectionists, Sherry wants to
see this issue tackled at a society-
wide level: teaching parents to
love their children unconditionally,
rather than in proportion to their
latest achievement, and teaching
young people to adopt a sceptical
approach to social media.
Perhaps unsurprisingly, I haven’t
rewritten my entire personality
during these few weeks. Breaking
the habit of a lifetime takes time.
But I’m handling my perfectionism
the way I handle my broader mental
health: with care. Proof of my
progress lies in this article; you’re
reading version four, and five never
even existed. Not perfect progress,
but progress nonetheless. wh
If you need help or advice about
mental health, contact support
organisation Beyond Blue via
beyondblue.org.au or 1300 22 4636.

in mind, others have a mental ADOPT THE 80 SCHEDULE SOME BE KIND TO

health condition for which it’s a PER CENT RULE DOWNTIME YOURSELF
contributing factor. “Over the past Putting 100 Life isn’t one long Imagine you’re
25 years, we’ve started to develop per cent into to-do list and not advising a friend
everything you all time needs to on how to cope
treatments that have been shown do? Stop. “Drop be “productive with the setback
to be effective,” he tells me. “At the effort you’re time”. Start having you’re facing.
present, there are two that have putting into a some “empty “You’d tell them
task down to time”, whether that it’s OK, and
some support: one is cognitive 80 per cent,” that means that they have
behavioural therapy (CBT) and the says Hibberd. reading a book or a lot of skills,
“Perfectionists watching Netflix. abilities and
other is a psychodynamic approach tend to work much “This kind of values,” says
[the idea of bringing unconscious harder than most time is useful for Curran. “It’s
PHOTOGR APHY: MARTÍ SANS/STOCKSY

habits into the conscious mind].” people, so pulling stepping back and easier said than
it back to that listening to your done, but even
For those for whom perfectionism won’t make any body and mind,” being aware of
is causing undue distress, he difference to your adds Hibberd. that inner critic
output. You’ll be “It’ll give you a is important,
strongly suggests seeking help via able to take a few chance to catch because only
one of these routes – advice I have breaks or go do up, process what then can you try
unknowingly already followed. something fun, you’re doing and to silence it.”
and you’ll feel move forward.” 
After leaving my GP surgery that better when you
aforementioned day, I booked a return to work.”

110 wo m en s h ea lt h.co m .a u AP R I L 2021

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always wear a hat, protective clothing and sunglasses. Avoid prolonged high-risk
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 Food
Hub

Chicken
congee?
Um, yes
please!

Dinner
Forget boring basics. Meet the weeknight
meals you won’t be able to stop making.

11 5

Inpired by his travels
and his mother’s cooking,
Masterchef-alumni Khan
Ong’s food is fresh, zesty
and incredibly tasty. From
tacos to rice paper rolls,
he expertly reimagines
his favourite Vietnamese
dishes into a fusion of
traditional and modern
flavours and colours.
The result? Seven delish
recipes that are perfect
for a quick, healthy mid-
week dinner, a cheeky
Saturday night in with
Netflix or a long, lazy
Sunday afternoon sesh
with friends. Enjoy!
116
Crispy
“My close friends know that I have an obsession with Mexican
and Tex-Mex food. It all came about on a trip to Los Cabos,
Mexico, in 2015. The way the Mexican flavours are pounded into
every dish, with high levels of acidity and different textures?
Delicious! Everyone should have a taco recipe up their sleeve.”
SERVES 2 SMOKED MAYO
X3 tbs mayo
X60g plain flour X1 tsp smoked paprika juice and
zest of 1 lime
X1 tsp smoked paprika
XPinch of sea salt
X1 tsp ground cumin
X1 tsp garlic powder
XPinch of sea salt SALSA
X2 eggs, lightly beaten X1 red shallot, finely diced
X1 long red chilli, finely sliced
X120g (2 cups) panko
X1 garlic clove, crushed
breadcrumbs
X250g barramundi or other firm, X1 tomato, deseeded and
white fish fillets, cut into strips chopped
XNeutral oil for deep-frying X1 avocado, diced
(such as vegetable oil) X1 tsp sea salt
XJuice of ½ lime
X6 soft corn or wheat tortilla,
X1 tsp ground cumin
warmed (or you can use hard
taco shells if you prefer) XSmall handful of coriander
X¼ red cabbage, shredded leaves, roughly chopped
X1 baby cos lettuce, shredded
1. To make the smoked mayo, place
all the ingredients in a small bowl,
mix well and then set aside.

2. Next, make your salsa by placing
all the ingredients in a bowl and
mixing using a fork to gently
combine. Set that aside, too.
3. Combine the flour, spices and
salt in a bowl. Place the egg and
breadcrumbs in separate bowls.
4. Dip a fish strip in the flour
mixture, dusting off any excess,
then dip into the egg, letting the
excess drip off and finally coat in
the breadcrumbs. Place on a tray
and repeat with the remaining fish
strips. Loosely cover and chill the
crumbed fish for 10–15 minutes
(this helps keep the fish moist and
stops it from over-cooking).
5. Half-fill a saucepan with oil and
place over medium–high heat to
bring it to 190°C or until a cube of
bread dropped in the oil browns
in around 10–15 seconds. Fry the
fish for 45–75 seconds until golden.
Remove the fish and then place
onto some paper towel to drain.
6. Divide the tortillas among your
serving plates, add a little cabbage
and lettuce, then top with the fish.
Finish with some salsa and a drizzle
of smoked mayo. You’re done!
Food
Hub
CHICKEN CONGEE
with crunchy cabbage salad
(CHAO GOI GA)
“This is my version of chicken soup. It’s a dish I make when I need to feel
comforted, loved and better if I’m sick. Crunchy salad on the side of warm,
sweet congee is like a big hug. I actually don’t really make this for myself,
because usually I call Mum to complain and ask her to make it for me.”
SERVES 6 Shred the meat. Set aside for the salad.
3. Meanwhile, add all the congee
X1 x 1.5 kg whole chicken ingredients to the cooking liquid in the
X1 onion, peeled and halved stockpot. Boil for 10 minutes, then turn
X½ daikon, peeled and halved the heat off and leave, covered, for at
X4cm piece of ginger, smashed least 30 minutes – don’t touch it!
X2 red shallots, peeled 4. While your congee is sitting, make the
XSea salt salad. Combine the shredded chicken with
X150g (2 cups) shredded green the cabbage, carrot, red onion and herbs.
cabbage Transfer to a large serving platter and
X75g (1 cup) shredded purple cabbage dress with the nuoc mam. Top with the
X1 carrot, shredded shallots and peanuts. When you are ready
X1 red onion, finely sliced to serve, turn the heat back to high under
X1 cup Vietnamese mint leaves the congee, bring to the boil and cook
X½ cup coriander leaves for around 5 minutes to heat through.
X80 ml (⅓ cup) nuoc mam dipping 5. Transfer the congee into bowls and top
sauce, plus extra to serve with some extra fried shallots and salted
X3 tbs crispy fried shallots, plus peanuts, if you like. Serve with cabbage
extra to serve salad and a bowl of extra nuoc mam.
X2 tbs crushed salted peanuts,
plus extra to serve
CONGEE
X100g (½ cup) jasmine rice, rinsed,
soaked for 1 hour and drained
X100g (½ cup) glutinous rice, rinsed,
soaked for 1 hour and drained
X1 tbs caster sugar
X1 tbs fish sauce
X2 tsp chicken stock powder
1. Bring 10 litres of water to the boil in a
large stockpot over high heat. Place the
whole chicken in the water and blanch for
3 minutes to remove impurities. Drain.
2. Return the chicken to the stockpot
along with the onion, daikon, ginger,
shallots and a large pinch of salt and cover
with 10 litres of cold water. Bring to the
boil over high heat and skim off any foam
that rises to the surface. Reduce the heat
to medium–low, then simmer gently for
35–50 minutes, skimming off any foam,
until the chicken is just cooked. Remove
the chicken from the liquid using tongs
(don’t drain the stockpot, as you’ll use the
stock to cook the congee). To check that
it’s cooked, pierce the chicken above the
thigh with a skewer – if the juice runs
clear, it’s ready. Transfer the chicken to
an ice bath to stop the cooking process.
APRI L 2021 wom enshea lth.com. au 11 7
 Food
Hub

RICE
PAPER
with prawn & pork
“Rice paper rolls, I feel, are a dish everyone needs to add to their DIY
repertoire. Super healthy, simple and fun, they’re also perfect to pre-roll
and pack away for lunch the next day. I sometimes make them, slice them
up and serve them as canapes, too. If you’re having these for dinner, put all
the ingredients out on your table with a bowl of hot water and roll as you
go. The secret to a truly great rice paper roll is to load them up with herbs.”

SERVES 2 an ice bath. Drain and finely slice the

XSea salt
X150g boneless pork belly
X100g raw king prawns
XNuoc mam dipping sauce
X8 rice paper sheets
X150g cooked vermicelli noodles
X1 bunch of mustard greens, chopped
X1 carrot, cut into matchsticks
X1 cucumber, cut into matchsticks
X1 bunch of mint, leaves picked
X1 bunch of Vietnamese mint,
leaves picked
X1 bunch of coriander, leaves picked
X1 bunch of garlic chives (optional)
1. Fill a saucepan with water and add 1
teaspoon of salt. Bring to the boil over
medium–high heat. Add the pork belly
and poach for 13–16 minutes until the
liquid runs clear when the pork is pierced
with a knife. Remove the pork with a
slotted spoon (you’ll reuse the water to
poach the prawns later) and plunge into
pork, then transfer it to a small plate.
2. Add the prawns to the saucepan and
poach for 2–3 minutes until the prawns
are firm and a nice orange and white
colour. Drain and plunge the prawns into
another ice bath. Drain again, peel and
devein the prawns, then slice in half
lengthways and transfer to a small plate.
3. Pour the nuoc mam into two little
dipping bowls (so you don’t have to
share) to serve with the rice paper rolls.
4. To assemble, dip a sheet of rice paper
in hot water to soften and then place
on a plate. Pop some halved prawns
horizontally near the middle of the rice
paper (a bit closer to you than the
middle). Top with some pork, noodles,
vegetables, mint and coriander. Now to
roll, fold in the sides of the rice paper so
the ingredients fit snugly. If you want to
get a bit fancy, pop a few garlic chives
in now, so that they stick out of one end
of the roll. Then, starting from the edge
closest to you, roll it tightly all the way up.

118
 Sriracha &
coconut
CAULIFLOWER
“The question that gave birth
to this sassy rebuttal
cauliflower dish? ‘Why do
you never cook vegan food?’
After being hassled a few
times on social media
I decided I would throw
a dinner party that was
completely vegan. This
spicy cauliflower recipe
makes a great stand-alone
meal or simple side dish.”

SERVES 2–4

X2 tbs melted coconut oil

X3 tsp light soy sauce
X3 tsp rice wine vinegar
X2 tbs sriracha chilli sauce,
plus extra to serve
X3 tbs canned coconut milk
X2 tsp smoked paprika
X1 head of cauliflower
(about 800g), sliced into
1.5 cm thick steaks
X3 tbs roasted cashews
X2 tbs coconut flakes,
toasted if you like
X¼ bunch of Thai basil,
leaves picked

1. Preheat the oven to 180°C. Line

a baking tray with baking paper.
2. Combine the coconut oil, soy
sauce, vinegar, sriracha, coconut
milk and 1 teaspoon of the paprika
in a large mixing bowl. Add the
cauliflower and coat the steaks
generously. Pop the steaks onto
the prepared tray and bake for
35–45 minutes until they are soft
with some obvious signs of char
(they should look a bit burnt).
3. Arrange the cauliflower steaks
on a serving platter, sprinkle over
the rest of the paprika and top
with some extra sriracha (as much
or as little as you like), the roasted
cashews, coconut flakes and
Thai basil leaves. Chow down.

A PR IL 202 1 wom ensheal th .co m.a u 11 9

 Chicken
NOODLE SOUP
“Pho is the national dish of Vietnam and pho ga is the more
neglected chicken version of the classic beef pho bo. The aim is
to keep the broth as clear as possible with the spices and herbs
dancing delicately on your palate. My recipe calls for sriracha
and hoisin sauces, which isn’t traditional, but it’s so yummmm.”
SERVES 4
X2 small onions, unpeeled
X1 piece of ginger, the size
of two fingers, unpeeled
X3 red shallots, unpeeled
X1 tbs coriander seeds
X3 cloves
X2 star anise
X1 cinnamon stick
X1 free-range or walking chicken
(Asian butchers will know what
a walking chicken is)
X300g daikon, peeled
X2 tbs fish sauce
X1 ½ tbs rock sugar
X2 tsp sea salt
X½ bunch of coriander,
leaves picked, stems and
roots reserved
VINEGAR ONIONS
X1 onion, finely sliced
X250 ml (1 cup) white vinegar
X1 tbs caster sugar
TO SERVE
X500g fresh flat rice noodles
(cooked according to
packet instructions)
X270g (3 cups) bean sprouts
X1 bunch of Thai basil,
leaves picked
X½ bunch of coriander,
leaves picked
XSpring onion, sliced
XLong red chilli, sliced
X2 limes, halved
XHoisin sauce
XSriracha chilli sauce
XPickled chilli (optional)
1. Char the onions, ginger and
shallots over an open flame until
the skins are black. You can do this
over burning coals (ideally) or on a
gas barbecue or stovetop. Using a
small knife, scrape off all the black
burnt bits and discard (otherwise
this will colour your clear broth).
Place the onions, ginger and your
shallots into a 10-litre stockpot.
2. In a small dry fry pan over
12 0
(PHO GA)
medium heat, toast the coriander
seeds, cloves, star anise and
cinnamon for 45–90 seconds until
fragrant. Place the spices into a
clean muslin cloth, wrap and tie
tightly with kitchen string. Now
chuck it in the large stockpot.
3. Fill your kettle and bring to
the boil. Place the whole chicken
into your (clean!) sink and pour
the boiling water over the top
so it blanches the skin. This keeps
the broth nice and clear by washing
any impurities off the chicken.
4. Pop the chicken and daikon into
the pot and cover with 5 litres of
cold water. Bring to the boil over
high heat, then reduce to a simmer
and cook for 30 minutes. Use a
ladle to skim out any impurities
that float to the top of the water.
5. Add the fish sauce, sugar, salt
and coriander stems and roots and
cook for a further 15–20 minutes
until the chicken is cooked through.
You can test this by carefully
removing the chicken from the pot,
then piercing the thigh with a knife
– if the juices run clear it’s cooked.
6. Strain the broth into a clean
saucepan and discard the solids.
7. Allow the chicken to cool then
shred the meat and set aside.
8. Meanwhile, to make the vinegar
onions, place all the ingredients in
a non-reactive bowl. Cover with
125 ml (½ cup) of water and leave
to pickle for 30 minutes. Drain.
9. When you’re ready to serve,
heat the broth to a simmer over
medium–high heat. Divide the
noodles among four deep bowls
and top with a nice handful of
bean sprouts. Lay some shredded
chicken in each bowl with a handful
of basil and coriander leaves and
some sliced spring onion. Ladle
just enough broth into each bowl
to cover the noodles and some
of the chicken. Top with vinegar
onions and serve with chilli, lime
halves, hoisin, sriracha and pickled
chilli (if you like) on the side.

Banana
FRITTERS
“Chuoi chien can be made using plain and rice flour, with the addition of
sesame seeds or shredded coconut. My recipe takes it back to its purest
form and is also gluten free. The turmeric is for colour and earthiness.”
SERVES 4
X8 very ripe lady finger bananas,
peeled
X175g (1 cup) rice flour, sifted
X3 tbs cornflour
X2 tbs caster sugar
X½ tsp ground turmeric
X¼ tsp sea salt
X1 large egg
XNeutral oil for deep-frying
(such as vegetable oil)
TO SERVE
XIcing sugar
XWarmed coconut cream
XChopped roasted peanuts
1. Place the bananas between two sheets
of baking paper, making sure you leave
plenty of space between each banana
(you may need to do this in batches) and
place a large heavy chopping board on
top. Gently lean your weight on the
PHOTOGR APHY: L AUREN BAMFORD
chopping board until the bananas are
squashed to 1 cm in thickness – don’t go
too hard, you want them to squish down
without breaking apart. To help keep
everything together, I pop the bananas
in the freezer for an hour, just to firm up
– you don’t want to actually freeze them.
2. In a large bowl, mix the rice flour,
cornflour, caster sugar, turmeric and salt.
Food
Hub
(CHUOI CHIEN)
Whisk in the egg and 250 ml (1 cup) of
cold water and leave to sit for 5 minutes.
3. Fill a wok or medium-sized saucepan
to about one-third full with oil and then
bring to 180°C or until a cube of bread
dropped in the oil browns in 15 seconds.
4. Remove the bananas from the freezer
and, working with one banana at a time,
dip it in the batter, then carefully place in
the oil and fry for 2 minutes on each side
until just golden. The trick is to carefully
remove the banana from the oil, allow it
to drain on paper towel for a few minutes,
then dip in the batter a second time and
fry again for another 2–3 minutes on each
side until golden brown (double-frying
makes them wonderfully crunchy).
5. Drain the banana fritters on paper
towel, then dust with icing sugar, drizzle
with coconut cream and sprinkle over
some peanuts. Eat warm or, if you’re
impatient like I am, eat them hot like the
searing lava of Mt Vesuvius and try in vain
to not burn the roof of your mouth. wh
Want more? Pick up A
Gay Guy’s Guide to Life
Love Food: Outrageously
delicious recipes (plus
stories and dating advice)
from a food-obsessed
gay by Khanh Ong
(Plum, $34.99)
A PRI L 2 021 women sh ea lt h.com .au 121
 Four ways with...

Aesthetically pleasing it ain’t. Which is what makes this

gut-booster’s rise to hero status even more impressive.

Celeriac soup
WITH HORSERADISH KEFIR CREAM
Consider this a feast for your microbiome; combining fibrous celeriac with kefir’s
probiotics makes for a midweek dinner your gut will love as much as your taste buds.

X1 celeriac, peeled XHandful of parsley, sauté leeks on a low heat

and cut into wedges
X 1½ tbs honey
X2 tbs olive oil
XSalt and pepper
X1 tsp dried thyme
X1 garlic bulb, top
sliced off
X 2 leeks, chopped
X1.5L vegetable stock
X125ml kefir
X30g chopped hazelnuts,
toasted
FOR THE
KEFIR CREAM
X60ml kefir
chopped
X ½ tsp salt and a pinch
of pepper
1. Preheat oven to 180°C.
Coat the celeriac wedges in
honey. Drizzle with half the
olive oil and toss with salt,
pepper and thyme. Place in
an ovenproof dish, then put
the garlic bulb in face-down
and roast for 1 hr, tossing
the celeriac and removing
the garlic after 45 mins.
2. In a large saucepan, heat
the remaining oil. Gently
until soft. Turn off heat and
add the cooked celeriac and
the roasted garlic cloves,
squeezed from their skins.
3. Add a ladleful of stock
to baking tray, collecting
the caramelised juices, and
add to the pan along with
the rest of the stock, plus
the kefir. Use your hand
blender to mix until smooth.
4. For the kefir cream,
combine all ingredients in a
bowl. Serve soup warm with
a drizzle of kefir cream and
a sprinkling of hazelnuts. DIGE S TIONN

. RECIPES:
RINDER .
AIDING
X 1 tbs grated horseradish
root

N
HIGH MOOD FOOD, LONDON
X½ lemon, juiced SERVES 720 10G 19G 5G
6 KJ FAT CARBS PROTEIN
and zested

Coronation chicken

WITH KEFIR CURRY DRESSING
If you’re keen for a modern twist on your nan’s showstopper, this flavour-punching
salad is packed with lean protein. Get ready to toss this up post leg day. Delicious!
X4 chicken breasts X100g kale, chopped
X 1½ tbs plus 2 tsp olive oil X10 dried apricots,
XSalt and pepper soaked in hot water
X75g sultanas for 20 mins
X 60ml apple cider X 30g flaked almonds,
vinegar toasted
X2 onions, chopped X Handful of parsley,
X15g fresh ginger, chopped
chopped
X3 garlic cloves, chopped 1. Preheat oven to 180°C.
X 1 tsp tomato puree Drizzle chicken breasts
X125ml kefir with ½ tbs olive oil, season
X100g Greek yoghurt and bake for 25 mins.
XJuice of 1 lemon, 2. Place the sultanas in a
plus 2 tsp saucepan with 125ml water
X 2½ tsp curry powder and vinegar. Simmer for 20
X1 tsp turmeric mins. Heat 1 tbs olive oil in
X200g each of white and a pan. Gently cook onions,
red cabbage, shredded
X1 carrot, grated
X5 spring onions, SERVES 1188 10G 28G
6 KJ FAT CARBS
chopped
W
H
P
MUSCL E
BUIL DING
ginger and garlic until soft.
Remove from heat to cool.
3. Blend the onion mix,
tomato puree, kefir,
yoghurt, juice of 1 lemon,
seasoning and spices in
a processor until smooth.
4. In a bowl, combine
cabbage, carrot, spring
onions and kale with 2 tsp
each of olive oil and lemon
juice. Season to taste.
5. Slice the chicken and mix
in a bowl with the dressing,
(strained) sultanas and
apricots. Add to salad base
and toss to combine. Top
with almonds and parsley.
24G
PROTEIN

12 2
 Food
Hub

BU
Quick risot to
Lun
dis

X4 1. Preheat oven to 180°C. until all the stock is used

s Roast the squash cubes or the buckwheat feels
a with 1 tbs olive oil and a nice and soft. Yummy.
X1
S TOMACH
pinch of salt and pepper 3. Stir in roasted squash
XS for 30 mins. Heat ½ tbs and nutritional yeast.
FIL L ING X1
X
X2
of olive oil in a large
saucepan. Sauté the onion
Remove pan from heat,
put the lid on and let it
crushed and garlic for 5 mins until stand for 5 mins. Add
X170g uncooked nicely soft and golden. cavolo nero to the used
buckwheat 2. Add the buckwheat overnproof dish, coating
X60ml cider to the saucepan and well in the surplus oil.
X500ml vegetable combine. Lightly toast for Season and let it crisp
stock 2-3 mins before adding in the oven for 10 mins.
X2 tbs nutritional yeast the cider, and cook until 4. Remove the lid from
X100g cavolo nero, it’s almost evaporated. the risotto and stir in the
chopped Starting with 200ml, add kefir, along with your
X60ml kefir the stock slowly. Simmer, walnuts and cranberries,
X70g walnut halves, adding 100ml at a time, reserving a few to sprinkle
toasted topping up when almost on top. Drizzle a bit more
X50g dried entirely absorbed. Repeat kefir on top, too. Enjoy!
cranberries
SERVES 1263 13G 47G 7G
6 KJ FAT CARBS PROTEIN

Fruit crumble
& SPICED KEFIR ICE CREAM
Ha
cre
M OOD
BOOO
X500ml kefir X 90g walnut pieces 60ml maple syrup, grated
X 150g Greek yoghurt XPinch of salt ginger, cinnamon stick,
X180ml maple syrup star anise and 100ml
XJuice of 3 lemons, 1. Blitz 400ml kefir, the water in a saucepan. Cook
zest of 1 yoghurt, 60ml maple gently until the apple is
X1 tsp cinnamon syrup, the juice of 1 lemon tender, but not soft. Add
X ½ tsp ground ginger and the cinnamon, ginger, more water if needed.
Why kefir? X ¼ tsp ground cardamom and vanilla in Stir in the frozen berries.
Containing cardamom a blender until smooth. 4. In a separate bowl,
he X1 tsp vanilla extract Pour into ice cube trays. combine the almond flour,
of probiotic X 4 cooking apples Freeze for at least 4 hrs. coconut, flaked almonds,
bacteria, this (about 700g), 2. Blitz the cubes with walnuts and salt, then stir
cultured, peeled, cored and the remaining kefir until in 60ml maple syrup until
fe cut into wedges smooth and creamy, coated. Place the fruit
is X 2 tbs grated fresh adding water if needed. in an ovenproof dish and
a ginger Store ice cream in a tub sprinkle the crumble mix
– substances X1 cinnamon stick in the freezer for now. on top. Bake for 25 mins
t X1 star anise 3. Preheat oven to 180°C. until golden. Serve with
brain via the X350g mixed frozen Put the apples, juice of a scoop of kefir ice cream.
gut. Dairy not berries 2 lemons and zest of 1, Talk about glorious. wh
your thing? X 160g almond flour
Sw X60g desiccated
ke SERVES 1439 18G 43G 9G
coconut 10 KJ FAT CARBS PROTEIN
alternative. X50g flaked almonds

AP R IL 2021 womens he alth.com. au 1 2 3

 MUSHROOMS
MAGIC

Who needs meat when you have this

wonder of the plant world? The humble
shroom isn’t just a nutrient powerhouse.
It packs a delicious umami punch and is
perfect for everything from risotto and
stir-fry to a deliciously healthy burger.

124 wo men s hea l th .co m . au AP R I L 2 021

Food
Hub

Hello
salad
goodness

12 5
 All types of
edible shrooms
contain varying
degrees of
protein and fibre.
They also boast
B vitamins along
with a powerful
antioxidant
called selenium,
which helps to
MUSHROOM MILLET support the
immune system
SALAD WITH HERBS and prevent
damage
AND FETA to cells and
tissues. Now
SERVES 2 (OR 4 AS A SIDE) that’s winning!

X250g oyster mushrooms

(or any large mushrooms)
XOlive oil
XA few sprigs thyme
X1 tsp cumin seeds
X2 red onions, sliced
into wedges
X2 cups cooked millet 
X100g feta (or goat’s cheese
or vegan feta), chopped
XFlat-leaf parsley, chives
or dill leaves, for garnishing
XSalt and freshly ground
black pepper

FOR THE DRESSING

X1 tbs balsamlc vinegar 
X1 tsp honey
X2 to 3 tbs olive oil

1. Preheat the oven to 200˚C.

2. Slice mushrooms lengthways
and lightly score them in a
criss-cross pattern. Sauté the
mushrooms in a large pan with
olive oil, thyme and the cumin
seeds. Once cooked, remove
from the pan and set aside. In the
same pan, sauté the onion wedges,
adding extra olive oil, if needed.
3. In a large bowl, add the cooked
millet, mushrooms, onions and
feta. You’re nearly there...
4. To make the dressing, whisk all
the ingredients together and pour
over the salad. Toss everything
together and you’re good to go.
5. To serve, simply garnish with
the herbs, season and then dig in. 

12 6
 Food
Hub
LEMONY VEGAN
MUSHROOM
RISOTTO 
SERVES 4

XOlive oil
X1 large brown onion,
finely chopped
HOME-MADE CHICKEN
X1 cup Arborio (ristotto) rice
X1 cup white wine
BURGERS WITH MUSHROOM “BUNS”
X250g shiitake (or brown)
SERVES 4 a large griddle pan. Brush the
mushrooms, sliced 
mushrooms generously all over
X4 cloves garlic, minced
X2 large red or orange with olive oil, then cook in the pan
XThyme leaves
capsicum, quartered, in batches – you want to see those
X750ml to one litre
seeds removed nice chargrilled lines on the
vegetable stock
XOlive oil mushrooms for added flavour.
X150g exotic mushrooms,
X8 large brown or 4. While the mushrooms are
like shimeji, sliced or
black mushrooms cooking, marinate the chicken
separated, as needed 
X4 free-range chicken breasts  breasts in the lemon juice and zest,
X1 lemon
XJuice and zest of one lemon dried oregano and salt and pepper.
X2 tsp nutritional yeast 
XPinch dried oregano Once the mushrooms are cooked,
XPinch chilli flakes 
XSalt and freshly ground remove them from the pan. Add a
XSalt and freshly ground
black pepper little more olive oil to the pan and
black pepper
XPinch smoky paprika sear the chicken breasts over high
X½ cup pine nuts, toasted
XButter lettuce leaves  heat, turning once, until cooked
X1 avocado, divided through. Remove and set aside. 
1. In a large, deep saucepan
into four, sliced  5. To assemble, just place one
set over medium heat, add one
mushroom top-down on a plate.
tablespoon of olive oil and the
1. Preheat the oven to 200˚C.  Place a butter lettuce leaf on top,
chopped onion. Sauté until
2. Place the capsicum quarters then some avocado slices before
translucent and nicely soft. 
on a baking-paper-lined tray. adding the chicken breast and two
2. Add the risotto rice and stir for
Drizzle with olive oil and place roasted capsicum quarters. Place
one minute, then add white wine. 
in the oven. Bake until the skin is another mushroom on top. Repeat
3. In a separate large wok or pan
lightly charred, around 30 minutes.  the process to make four burgers
set over high heat, add one
3. Next, heat a little olive oil in and serve with your choice of side.
tablespoon olive oil. When very
hot, add the sliced shiitake
mushrooms. Sauté for a couple
minutes then add half the garlic
and a few thyme leaves. Sauté
until fragrant and the mushrooms
are golden on the edges. 
4. While stirring the risotto rice,
add a quarter cup of vegetable
stock every few minutes until the
rice is cooked (hint: you might
not need to use all the stock).
5. Stir the cooked shiitake
mushrooms into the risotto mix. 
6. Place the now-empty
mushroom pan back over high
heat. Add another drizzle of olive
oil and sauté the exotic mushrooms
for a couple minutes before adding
the remaining garlic and some
thyme. Once cooked, set aside. 
7. Add some lemon zest (reserve
some spirals for garnishing) and
a good squeeze of lemon juice to
the risotto. Stir in the nutritional
yeast and chilli flakes, then season
to taste with salt and pepper. 
8. Divide the risotto into bowls,
then top each with the exotic
mushrooms. Garnish with pine
nuts, thyme leaves, lemon zest and
a drizzle of olive oil, then serve.

AP R IL 202 1 women sh ealth.com.a u 127

 GARLICKY THYME MUSHROOM TOAST
WITH HUMMUS AND CARAMELISED ONION
SERVES 2 oil. After two minutes, add the
garlic and thyme leaves. It’s
X200g brown important not to overcrowd the
mushrooms, sliced mushrooms, so, if necessary, cook
XOlive oil  them in two batches. Once they’re
X1 large clove garlic, very cooked, remove and set aside. 
finely chopped/minced 2. To make the caramelised onions,
XLeaves from a few sprigs add the olive oil and onions
of thyme, plus some extra to a pan over medium heat and
for garnishing  sauté until soft. Add the sugar
and turn to medium low as the
FOR THE CARAMELISED ONIONS onions begin to caramelise.

RECIPES BY AMY HOPKINS, PHOTOGR APHS BY ROBBERT KOENE, FOOD ST YLING BY BRITA DU PLESSIS
X1 tbs olive oil 3. While the mushrooms and Very good
X3 red onions, finely onions are cooking, you can quickly food news!
sliced into rings  whip up the hummus. Place all of White button
X1 tbs brown sugar the hummus ingredients, but only mushrooms
or coconut sugar  half of the lemon juice, into a food are one of the
processor or blender and add one few non-animal
FOR THE HUMMUS tablespoon of cold water. Blitz into sources of
X1 tin chickpeas, a smooth paste. Do a taste test and vitamin D. When
rinsed and drained see if you need to add more lemon they’e grown,
XJuice of one lemon  juice, olive oil, seasoning or water. whether indoors
X2 tbs tahini Once you’re happy, set aside. or out, they’re
XOlive oil 4. To toast the bread, use the exposed to UV
XPinch salt  mushroom pan again. Add one light which
XPinch freshly ground tablespoon of olive oil and toast boosts their
black pepper the rye on both sides until cooked concentration of
XPinch cumin  to your liking. If you’re making the bone-loving
XPinch paprika  canapés, you can toast the mini essential.
X1 tbs olive oil  bruschetta in the oven, drizzled
with a little olive oil, while you
FOR THE TOAST  wait for everything else to cook. 
X2 tbs olive oil 5. To assemble, smear the toast
X4 slices rye bread  with hummus, then add some
XPinch chilli flakes  caramelised onion before topping
with the mushrooms and a sprinkle
1. Place the mushrooms in of fresh thyme leaves. Season
a large pan set over high heat with a little salt and pepper and a
with about a tablespoon of olive pinch of chili flakes. Bon appétit!

12 8
 Food
Hub

KOREAN-STYLE
MUSHROOM
STIR-FRY WITH
RICE NOODLES
AND CASHEWS
SERVES 2

X1 packet thin rice noodles, rice

vermicelli or glass noodles 
X¼ cup low-sodium soy sauce
X3 tbs rice vinegar 
X2 tsp minced garlic
X1 tsp very finely
chopped red chilli
X2 tbs sesame seeds
X¼ cup cashews,
roughly chopped
X2 tbs sesame oil, plus extra 
X1 medium brown onion,
sliced into thickish slices
X2 carrots, julienned
X1 red/orange capsicum,
julienned
X2 cups finely sliced
button mushrooms
X1 cup tender-stem broccoli,
sliced into 3cm pieces
X2 cups baby spinach 
XCoriander leaves

1. Prepare the rice noodles

according to package instructions,
then set aside ready for later.
2. Combine the soy sauce, rice
vinegar, garlic, chilli and two to
three tablespoons water. Set aside.
3. In a large wok set over high
heat, toast the sesame seeds until
golden. Remove and set aside,
then toast the cashews until
golden. Remove and set aside. 
4. To the wok, add the sesame
oil then the onion, carrot and
capsicum slices and stir-fry for
two minutes. Add the mushrooms
and broccoli and cook for two
more minutes (adding some more
sesame oil, if necessary). Add
the noodles and the soy mixture.
Stir-fry and toss the noodles
around. Add the baby spinach
and stir-fry for a further one or two
minutes until the spinach has wilted
(add a little more water, if needed).
Stir in the sesame seeds and nuts. 
5. Do a taste test for seasoning and
serve with coriander leaves. wh

A PRI L 2021 wo me ns heal th.com .au 12 9

 fitfluential
OUr KinDa GirL...
Ash Paraskevas
When Australian beauty influencer Ash Paraskevas, 24, cut
off her permanently-straightened hair in 2020, she took a
huge step in a journey to free herself from ‘society’s beauty
standards’. Now, she’s on a mission to support and lift other
women up. Here, Ash talks her next ‘big chop’, fighting mental
health stigma and her one non-negotiable wellbeing move.
130 wo men sh ea lt h .co m .a u AP R IL 202 1
By Alex Davies
Embrace Who You Are
“Accepting my natural hair meant
owning and loving my heritage,
not hiding and changing myself to
assimilate. I’d spent my life – since I
was six years old – straightening and
bleaching my hair, forcing it to be
more ‘white’. Cutting it off freed me.
I’m planning another ‘big chop’ in
2022 to fundraise for UNICEF. I’ll
donate the hair to Cancer Council
Victoria, so a person with hair like
mine can have a wig that suits their
identity. My favourite care products?
The Curl Store and Saint Curl provide
brands that aren’t readily available for
Black hair in Australia. I also love Shea
Moisture and Garnier Hair Food.”
Be Part of the Change
“With racial microaggressions, it’s
not just one incident you remember
– it’s the build-up of the continual
feeling of being the ‘other’ that sticks.
The sense that when you voice your
feelings and stand your ground,
you are met with ‘white fragility’
and denial. I’d like to see more
diversity in public figures and proper
representation of people of colour in
media and culture. We also need more
education on racial issues here.”
Start a Conversation
“By being open about my mental
health battles, I hope to eliminate
the stigma around things like taking
medication and seeking help. I want
to help people feel more comfortable
reaching out if they’re struggling.
My morning routine really helps and
grounds me. I wake up, don’t check
my phone, make a herbal tea, journal,
write a gratitude list then go for a
beach walk. It’s my time to breathe
and connect to my environment.”
Flip Your Workout Script
“Fitness, for me, used to be purely
about my appearance. My wellbeing
was often sacrificed as I tried to
achieve the fit ‘ideal’. But, now, fitness
is about connecting to my body and
moving it in a way that feels good.
I love hot yoga, plus walking and
PHOTOGR APHY: SUPPLIED
running to clear my mind and [help
me] really live in the moment.” wh
If you need help or advice about
mental health, contact Beyond Blue
via beyondblue.org.au or 1300 22 4636.